Breathing exercise · 6 · 6
How to use Coherent 6-6 breathing for a ten-minute window, when you have been meaning to start
A 6 · 6 rhythm — 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. You have been meaning to start. This is the least intimidating way in. Stay with what you can actually feel.
Why it can help
The steadiness is the point. You are giving your body a metronome.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have been given bad news and need to keep functioning
- after an argument, before you decide what to say next
- when you have five minutes and no idea where to start
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- The counts are a guide. If a number feels too long, shorten every side by one.
- Because there is no pause, you can keep this going while walking or talking.
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 6-2-6-2 breath (6 · 2 · 6 · 2) for the middle of the night, when you are cold and want to be warm, 3-6 breathing: 5 rounds for being unwell, when you have been putting it off or How to use 4-7-8 breathing for anxious moments, when you are somewhere unfamiliar.