Breathing exercise · 5 · 5
Coherent 5-5 breath (5 · 5) for the commute, after a difficult conversation
Rounds of 5 · 5, with the counting done for you.
Follow the circle. It counts for you.
How it works
Match the length of the out-breath to the in-breath — about 5 seconds each way. Difficult conversations leave a residue. This is for the residue. Simple things first: contact, weight, temperature.
Why it can help
You can count seconds, or you can just match the length of the out-breath to the in-breath by feel.
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
- when you notice your shoulders are up near your ears
- when your thoughts are moving faster than you are
- when you wake at 3am and the room feels too quiet
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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 Quick 2-1-2-1 breathing: 10 rounds for coming down after exercise, when nothing else has worked today, How to use Uneven box breathing for the early months, when you have already had a long week or 3-5-7 breathing for a stolen moment of caregiving, after a difficult conversation.