Breathing exercise · 5 · 5
Coherent 5-5 breath (5 · 5) for Sunday evening
Rounds of 5 · 5, with the counting done for you.
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. A few minutes is the whole requirement. We'll stay close to sensations rather than ideas.
Why it can help
The effect is cumulative rather than instant. Five minutes is usually where people notice something.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 10 rounds this practice runs 100 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- in the car, parked, before you go inside
- in a hospital corridor, waiting for news
Tips
- A shorter pattern done consistently beats a longer one done once.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 Soft 4-7-8 breathing exercise for coming down after exercise — when you are short on time, How to use Slow box breathing for a hard conversation, when you cannot concentrate on anything else or How to use Quick 2-1-2-1 breathing for a night shift, when you are somewhere unfamiliar.