Breathing exercise · 6 · 6
How to use Coherent 6-6 breathing for the commute
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. Simple is the point. There is no advanced version to graduate to. Stay with what you can actually feel.
Why it can help
The effect is cumulative rather than instant. Five minutes is usually where people notice something.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- before you walk into a room full of people
- in the two minutes after a difficult phone call
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Practising when you are calm makes it available when you are not.
- 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 Gentle box breathing exercise for a grey day, Double-inhale sigh for being unwell or 4-7-8 breath (4 · 7 · 8) for a study session.