Breathing exercise · 5 · 5
Coherent 5-5 breath (5 · 5) for a break at work, when you want to be left alone
5 · 5 breathing: five seconds in, five seconds out — about six breaths a minute.
Follow the circle. It counts for you.
How it works
Equal breathing: 5 seconds in, 5 seconds out, no holds at all. Nothing here asks anything of you socially. Simple things first: contact, weight, temperature.
Why it can help
Because the counts match, there is nothing to remember except "same speed both ways".
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 6 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before a presentation, in the corridor
- at the kitchen table, with a cup of tea going cold
- when you cannot sleep and do not want to get up
Tips
- A shorter pattern done consistently beats a longer one done once.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- No holds means no buildup. The rhythm does all the work.
Please note
If holding your breath makes you dizzy or uncomfortable, skip the holds entirely and breathe slowly and evenly instead. Never push through lightheadedness. If you are pregnant, or manage a heart, blood pressure or lung condition, check with a doctor before doing breath holds.
If this rhythm does not suit you, try 7-11 breath (7 · 11) for the morning, when you have more time than usual, Tight box breathing — 4 · 1 · 4 · 1 — for travel days, when the day has been loud or Coherent 4-4 breathing exercise for the end of the working day — if you are sceptical about all of this.