Breathing exercise · 6 · 6
How to use Coherent 6-6 breathing for Friday evening, when you are not sure this will work
A 6 · 6 rhythm — six and six, the slower end of coherent breathing.
Follow the circle. It counts for you.
How it works
Match the length of the out-breath to the in-breath — about 6 seconds each way. Not being sure it will work is a perfectly good reason to try it once. Simple things first: contact, weight, temperature.
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 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- as a way to mark the end of the working day
- at the kitchen table, with a cup of tea going cold
- at your desk, with the screen turned off for a moment
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- If you lose count, start the round again rather than guessing.
- 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 How to use 3-6 breathing for a big decision, when you are not in the mood, How to use Slow box breathing for a grey day, when you have just finished work or 5-2-7 breathing for creative work, when you are at home and cannot settle.