Breathing exercise · 6 · 6
How to use Coherent 6-6 breathing for heavy days, when you want to be left alone
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
Breathe in for 6 seconds, out for 6 seconds. Same speed both ways, no pauses. Nothing here asks anything of you socially. The body is the most reliable place to begin.
Why it can help
Because in and out are the same length, the exercise becomes a rhythm rather than a task.
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
- after an argument, before you decide what to say next
- at the start of a study session, to set the tone
- when you are the only person awake in the house
Tips
- A shorter pattern done consistently beats a longer one done once.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 4-7-8 breathing exercise for a grey day — when you are not sure this will work, 6-2-6-2 breathing: 12 rounds for a hot day, if you are doing this in the middle of the day or 3-5-7 breathing — 3 · 5 · 7 — for a grey day, when you want to finish something.