Breathing exercise · 6 · 6
How to use Coherent 6-6 breathing for a lonely evening, after a long day
A six and six, the slower end of coherent breathing pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Equal breathing: 6 seconds in, 6 seconds out, no holds at all. Use it at the end of a long day, not at the start of one. Start with what's physical. Everything else can wait.
Why it can help
There is no hold and no ratio to remember, so it is very hard to get wrong.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- in the minutes before an appointment you are dreading
- after an argument, before you decide what to say next
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
Please note
If holding your breath makes you dizzy or uncomfortable, skip the holds entirely and breathe slowly and evenly instead. Never push through lightheadedness. If you are pregnant, or manage a heart, blood pressure or lung condition, check with a doctor before doing breath holds.
If this rhythm does not suit you, try 3-5-7 breathing for anxious moments, when you have just finished work, Coherent 5-5 breathing exercise for a hospital waiting room — when you are short on time or 3-5-7 breath (3 · 5 · 7) for the hours after people leave, when you are not in the mood.