Post-Run Breathing

How it works

Post-run breathing is a 3-6 pattern: three seconds in, six seconds out, no holds. The cycle is 9 seconds (~6.67 breaths per minute). It is a longer exhale than equal 4-4, and a different ratio than the default extended exhale 4-6. Use it after you have already stopped moving — it does not replace walking the last easy minutes. Before the run, pre-run breathing is 3-3. Later, recovery breathing is a slower 6-6. Easy-pace numbers stay on the training pace calculator.

How to do it

1. Finish the run or the session first. Then sit or stand comfortably.
2. Inhale for three seconds. Exhale for six. No hold.
3. The default session is five minutes. Leave earlier if you want.
4. If 3-6 feels rushed or forced, open extended exhale 4-6 or the custom timer.

Session duration

Five minutes is the default — long enough to repeat 3-6 after you stop, short enough that it is not a second workout. Two or three minutes is a valid shorter pass. Ten minutes overlaps with recovery breathing; use that page when you want a slower even 6-6 later in the day.

When people use it

People use this right after a run when they want a longer exhale than the pre-run 3-3, without holds. Heart-rate zone math is on the heart-rate zone calculator. This timer does not measure recovery or treat anything. See the sport hub for the full cluster.

FAQ