Breathing exercise · 6 · 6
How to use Coherent 6-6 breathing
Counting to 6 and 6 — a rhythm that's easy to find.
Follow the circle. It counts for you.
How it works
Match the breaths: inhale for 6, exhale for 6, without holding. Sit up, not reclining, especially after a hearty meal. Start with the basics: feel the ground, your weight, the air around you.
Why it can help
Without the pause, you won't feel the urge to take a big breath, making it perfect for when you're out and about.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- on those days when the sun seems to have forgotten you
- when you're short on time and need a quick reset
- when you're reading the same sentence over and over
Tips
- Place your feet flat on the floor. It's a small step, but it makes a big difference.
- End with a shorter round. It's a gentle way to slow down and stop.
- Since there's no pause, you can keep breathing this way while you walk or chat.
Please note
If holding your breath feels off, just breathe in and out without stopping. Don't force it if you feel dizzy. If you're expecting or have health concerns, consult a doctor before holding your breath.
If this rhythm does not suit you, try How to use Box breathing for a long wait, Box breath (4 · 4 · 4 · 4) for a cold morning or 4-6 breathing: 4 rounds for a noisy room.