Breathing exercise · 6 · 6
How to use Coherent 6-6 breathing for the morning, on a low-energy afternoon
The pattern is 6 · 6, which is six and six, the slower end of coherent breathing.
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. Low-energy afternoons are what this was written for. Start with what's physical. Everything else can wait.
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 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- when the afternoon has gone flat
- when you wake at 3am and the room feels too quiet
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Keep your jaw loose. People clench it without noticing during holds.
- No holds means no buildup. The rhythm does all the work.
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 2-1-4 breath (2 · 1 · 4) for anxious moments, when you feel fine and want to stay that way, 4-8 breathing for a hot day, when you are short on time or 7-11 breath (7 · 11) for physical discomfort, when you have just finished work.