Breathing exercise · 5 · 5
Coherent 5-5 breath (5 · 5) for being unwell, if you have done this a hundred times
A five seconds in, five seconds out — about six breaths a minute pattern, counted for you on screen.
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. If you have done this a hundred times, change one small thing tonight. Simple things first: contact, weight, temperature.
Why it can help
Five or six seconds in and the same out lands you near six breaths a minute, which is roughly where the cardiovascular system is happiest.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are the only person awake in the house
- when your hands are cold and your chest is tight
- on a train or a bus, with your bag on your lap
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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 Coherent 6-6 breathing: 10 rounds for a night shift, after eating too much, 7-11 breathing for a grey day, when you only have a few minutes or Coherent 4-4 breathing — 4 · 4 — for the morning, when your attention is scattered.