Breathing exercise · 5 · 5
Coherent 5-5 breath (5 · 5) for a night shift, when your attention is scattered
The pattern is 5 · 5, which is five seconds in, five seconds out — about six breaths a minute.
Follow the circle. It counts for you.
How it works
Count 5 on the way in and 5 on the way out. Keep them the same length. Scattered attention is the raw material, not an obstacle. Start with what's physical. Everything else can wait.
Why it can help
Because in and out are the same length, the exercise becomes a rhythm rather than a task.
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
- in the car, parked, before you go inside
- when the weather has been grey for a week
- when someone has annoyed you and you need to not react
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Because there is no pause, you can keep this going while walking or talking.
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 Soft 4-7-8 breath (4 · 4 · 8) for creative work, when you need something unremarkable, How to use Slow box breathing for travel days, if you are doing this instead of scrolling or Box breathing exercise for days when everything is too much — if you are new to this.