Breathing exercise · 5 · 5
Coherent 5-5 breath (5 · 5) for the middle of the night, when you have been meaning to start
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. You have been meaning to start. This is the least intimidating way in. Start with what's physical. Everything else can wait.
Why it can help
Because in and out are the same length, the exercise becomes a rhythm rather than a task.
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
- just before you have to say something difficult
- when you are tired but cannot afford to be
- on a train or a bus, with your bag on your lap
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- The pauses should never feel like a competition. Shorten them if they do.
- 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 How to use Quick 2-1-2-1 breathing, 4-2-6 breath (4 · 2 · 6) for travel days or Tight box breathing: 5 rounds.