Six In Six Out To Slow The Body Down

Six seconds in through the nose, six seconds out, with no pause at either end. Five breaths a minute, a step slower than the classic coherent breathing pace, giving the nervous system a longer wave to settle into.
The extra second at each end is where most people over reach. The instruction that matters is to take the same amount of air and spread it over more time, rather than take a bigger breath. Done properly this feels easy and almost uneventful.
You are counted in for the first few cycles and then left in silence with occasional light cues. Good for winding down in the evening, or for anyone who finds six breaths a minute comfortable and wants to go a step slower.
Sit or lie down, breathe through the nose, and stop counting if you feel lightheaded.

Transcript

Welcome. So let's begin by settling in, Seated or lying down. Whichever feels most supportive for you today. We're gonna have the eyes closed. The mouth closed. We're going to be nose breathing throughout. And to begin, Just give the body a few breaths. Before we ask anything of it. Today we're going to be breathing in for six seconds. And out for six seconds. So five breaths per minute. You don't need to take in more air here. Then you regularly would just take the same air, But slower. We're going to start to count after the next exhale. I'll join you for the first few. Maybe placing a hand on the belly if it's supportive. Let's begin inhaling, Two, Three, Four, Five, Six, And out, Two, Three, Four, Five, Six. In, Two, Three, Four, Five, Six, And out, Two, Three, Four, Five, Six. In, Two, Three, Four, Five, Six. And out 2 3 4 5 6 in 2 3 4 5 6 and out 2 3 4 5 6 in and out. End. And out. And now. And uh. . . Just continuing like this. And the jaw and the tongue be relaxed. If your exhale is running out before the count does. You maybe took too much air on the way in, So just ease it back. Slower breath, Not necessarily a bigger breath. If the mind wanders or you lose the couch, Just come back on the next inhale. In for six, Out for six. Staying with the count, Staying with the breath. You lose the count or if the mind pulls you away again, Just coming back. This is the practice every time, Coming back in for six. And out for six. I'm just taking about 10 more of these breaths. And four more breaths. And now just letting that count go Breathing however you want to breathe. This was five breaths a minute for eight minutes. That's around 40 breaths, Where most people would have taken 120. Is noticing what's different in body and mind. And then slowly, Whenever you feel ready. . . And lay open in the eyes.