Did you sleep far too little and have too much program? Then maybe we have just the thing for you: The 6-3-6-3 method gives you a boost of energy – and only costs you two minutes!
No question about it, life is good! But sometimes quite exhausting … And stressful. And demanding. And time to recharge your batteries or concentrate on the beautiful things – for example the beautiful cloud formations in the sky, like the leaves dancing in the wind or the lovers who sit on the bench and kiss while they watch the rest of the world to forget – we have far too little in everyday life! 40-hour week, children who want to be picked up and looked after, friends and relatives who urgently need to be reported, and what does the bedroom look like again? !!
No wonder that many feel exhausted in the evening, have sleep problems and / or just hang out and switch off during the day – although they would actually like to actively contribute … Fortunately, there is a simple trick that at least alleviates all these stress symptoms contain something: the 6-3-6-3 method!
The 6-3-6-3 method for the energy kick in between
The 6-3-6-3 method is a breathing technique that, on the one hand, relaxes by clearing up our heads a bit, but on the other hand, gives us an energy kick because it optimizes the oxygen supply in our body. And this is how the method works:
Set a timer (e.g. on your smartphone) for two minutes, close your eyes and concentrate on breathing …
- Inhale through your nose for six seconds (21, 22, 23, 24, 25, 26)
- hold your breath for three seconds (21, 22, 23)
- breathe out through the mouth for six seconds (preferably with a "Sch", but this is also possible) (21, 22, 23, 24, 25, 26)
- hold your breath for three seconds (21, 22, 23).
You repeat this sequence until the timer brings you back to reality.
By concentrating only on breathing and counting for two minutes, the thoughts are rearranged in your head. Ideally, problems that previously stressed and depressed you appear in a different light or you suddenly have completely new ideas on how to deal with them. In any case, after your 2-minute break, you will probably perceive a lot differently than before …
In contrast to the 4-7-8 method, which primarily calms you down and can help you fall asleep, the breathing rhythm in the 6-3-6-3 method is also designed in such a way that you feel refreshed and rested afterwards like after a walk.
So before you rush back to your seat the next time after your lunch break – why not sit on a quiet bench for two minutes, close your eyes and breathe in (21, 22, 23, 24, 25, 26) …?