Breathing exercise · 5 · 5
Coherent 5-5 breath (5 · 5) for the early months, after a long day
5 · 5 breathing: 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. Use it at the end of a long day, not at the start of one. We'll stay close to sensations rather than ideas.
Why it can help
The steadiness is the point. You are giving your body a metronome.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 8 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- when someone has annoyed you and you need to not react
- as a way to mark the end of the working day
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 How to use Double-inhale sigh for a reset, when the house is busy, How to use Box breathing for the hours after people leave, when you are not in the mood or 5-7 breath (5 · 7) for Sunday evening, if you are doing this in the middle of the day.