Breathing exercise 路 6-6 路 15 min
Equal Breath
In for six, out for six. Balanced, grounding and quietly restorative.
Start Equal Breath (15 min)
Follow the circle: it grows as you breathe in and softens as you breathe out.
The 6-6 pattern, step by step
- Breathe in for 6 seconds.
- Breathe out for 6 seconds.
That is one round, lasting 12 seconds, or about 5 breaths a minute. Repeat it gently for around 15 minutes. If any count feels too long, shorten it: the breath should always feel comfortable.
Gentle reminders during the session
- Let the in-breath and out-breath be the same size.
- Like a pendulum, swinging evenly.
- There is nothing to fix, only to notice.
- Feel the breath cool on the way in and warm on the way out.
- Balance in the breath, balance in the body.
- Rest in the evenness.
Good for when you feel
Similar breathing exercises
- Hand on HeartRest a hand on your chest. Breathe in kindness, breathe out the harsh inner voice.
- Even WavesSlow, even breaths at about six a minute. Balancing and quietly restorative.
- Kindness BreathPair each breath with a kind phrase. Gentle medicine for a harsh inner voice.
- Heart CoherenceSlow, even breathing with your attention resting on your heart and a warm feeling of appreciation.
- Gentle PauseA slow, longer exhale tells your body it is safe to soften. The perfect reset.
- Soft LiftA gentle, slightly brighter rhythm for when you feel flat and foggy.
Pair it with a guided relaxation
- Warm Light Body ScanA slow glow from head to toe
- Hands of KindnessOffer yourself the comfort you would give a friend
- Footsteps on the ShoreWalk with the rhythm of the waves
Questions people ask
How long should I practise Equal Breath?
We recommend about 15 minutes, but even a few rounds can help. Choose any length from 1 to 20 minutes in the app.
When is Equal Breath most helpful?
Many people reach for it when they feel low or self-critical. Notice how you feel afterwards and keep the ones that suit you.