Breathing Exercise
Ready to begin
If you feel calmer, I am happy
About the 3-6-5 Breathing Technique
The 3-6-5 breathing technique pairs a brief inhale with a longer, unhurried hold and exhale. Its gentle pacing keeps the breath soft, making it approachable when you are new to structured breathing.
Use it as a quick reset between tasks or whenever you want calm without feeling winded. The extended hold cues your body to settle while the five-count exhale clears lingering tension.
How it works
- Inhale (3 seconds): Take a soft breath through your nose for 3 counts.
- Hold (6 seconds): Rest with full lungs for 6 counts while staying relaxed.
- Exhale (5 seconds): Breathe out through your mouth for 5 counts with a smooth, steady flow.
- Repeat: Complete four cycles, or continue longer if the pattern feels supportive.
Benefits
- Offers quick relief from low-grade stress.
- Improves heart-rate variability with consistent use.
- Encourages mindful pauses during busy days.
- Supports mental clarity without overstimulation.
- Easy to practice discreetly anywhere.
- Helps transition into deeper relaxation techniques.
Tips for practice
- Use a comfortable seated or standing posture with relaxed shoulders.
- Keep the inhale light so the hold remains effortless.
- Count with the on-screen timer or quietly in your head.
- Pause and resume if you need to yawn, swallow, or reset.
- Notice how your body feels after each round to build awareness.
- Pair the practice with a short intention to anchor your focus.
Try Shuu, a minimalist iOS app offering simple breathing exercises, personal affirmations, Apple Health integration, and spatial audio.
