Breathing exercise · 6 · 6
How to use Coherent 6-6 breathing for a noisy room, when you only have a few minutes
The pattern is 6 · 6, which is six and six, the slower end of coherent breathing.
Follow the circle. It counts for you.
How it works
Count 6 on the way in and 6 on the way out. Keep them the same length. A few minutes is the whole requirement. Start with what's physical. Everything else can wait.
Why it can help
You are not trying to relax. You are giving your system a slower, even rhythm and letting it respond however it responds.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- when you have five minutes and no idea where to start
- when the day has been fine but you still feel braced
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Do the last round slightly smaller than the others. It makes stopping easier.
- No holds means no buildup. The rhythm does all the work.
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 Coherent 4-4 breathing — 4 · 4 — for the early months, when you are somewhere unfamiliar, How to use Beginner box breathing for a lonely evening, when nothing else has worked today or Box breathing: 5 rounds for Friday evening, when you have already had a long week.