Breathing exercise · 5 · 5
Coherent 5-5 breath (5 · 5) for a ten-minute window, after eating too much
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
Breathe in for 5 seconds, out for 5 seconds. Same speed both ways, no pauses. Do this sitting up, not lying down, if you have just eaten. Simple things first: contact, weight, temperature.
Why it can help
The simplicity is the feature. Under stress, simple is the only thing that survives.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 4 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- when the day has been fine but you still feel braced
- as a way to mark the end of the working day
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 heavy days, if you are doing this instead of scrolling, Box breathing: 6 rounds for a lonely evening, after eating too much or Tight box breathing — 4 · 1 · 4 · 1 — for a hospital waiting room, when you want to finish something.