Breathing exercise · 6 · 6
How to use Coherent 6-6 breathing for Monday morning, when your attention is scattered
Simple counts — 6 · 6 — and a circle that keeps time.
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. Scattered attention is the raw material, not an obstacle. Nothing abstract for the next few minutes.
Why it can help
You can count seconds, or you can just match the length of the out-breath to the in-breath by feel.
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
- in the car, parked, before you go inside
- when the weather has been grey for a week
- when you have been given bad news and need to keep functioning
Tips
- Count in your head, or let the circle on this page count for you.
- A shorter pattern done consistently beats a longer one done once.
- 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 Double-inhale sigh — 3 · 8 — for a hospital waiting room, if you are fitting this around other people, Slow box breathing for Monday morning, when you have woken up too early or 4-2-6 breathing for a study session, when you want to finish something.