De-Stress 3-3-6
A quick pattern for acute stress: 3 in, 3 hold, 6 out.
Ready
That's the free taster. Members practice without limits — plus session audio and all 12 patterns.
Why practice De-Stress 3-3-6
Short enough to do between meetings, with the doubled exhale that signals safety to the nervous system. This is the pattern to reach for in the moment.
How to do it
- In for 3.
- Hold gently for 3.
- Out for 6, letting the shoulders drop.
Good to know
Keep the hold soft — no throat-clamping.
Practice with sound
This pattern has a paced soundtrack — 1 hr 2 min of audio cues so you can practice eyes-closed, no screen.
More patterns
- Box Breathing — Four equal sides: in, hold, out, hold — 4 seconds each. The steadying classic used by Navy SEALs.
- 4-7-8 Relaxing Breath — In for 4, hold for 7, out for 8. The long exhale flips the body's relaxation switch.
- Calming Breath 8-8 — Eight seconds in, eight seconds out: slow symmetric breathing at about 3.75 breaths per minute.
- Deep Steady Breathing — The 8-8 rhythm carried by rhythmic beats — breathing you can feel.