Breathing exercise · 6 · 6
How to use Coherent 6-6 breathing for a study session, when you are not in the mood
6 · 6 breathing: six and six, the slower end of coherent breathing.
Follow the circle. It counts for you.
How it works
Equal breathing: 6 seconds in, 6 seconds out, no holds at all. Not being in the mood is a normal starting point. We'll stay close to sensations rather than ideas.
Why it can help
The pace is roughly what you would breathe if you were absorbed in something and had forgotten to be stressed.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you wake at 3am and the room feels too quiet
- when you have five minutes and no idea where to start
- before you open the email you have been avoiding
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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 Soft 4-7-8 breath (4 · 4 · 8) for Monday morning, Coherent 6-6 breathing — 6 · 6 — for the morning after, when your attention is scattered or Slow box breath (5 · 5 · 5 · 5) for deep focus.