Breathing exercise · 5 · 5
Coherent 5-5 breathing: 10 rounds for a reset, when you feel fine and want to stay that way
Simple counts — 5 · 5 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
In for 5, out for 5, with nothing held in between. Repeat for as long as you have. Feeling fine is a good reason to do this, not a reason to skip it. The body is the most reliable place to begin.
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 10 rounds this practice runs 100 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- while you are waiting for something to start
- at the start of a study session, to set the tone
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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 5-7 breathing — 5 · 7 — for the early months, when you have tried everything else, 4-7-8 breathing — 4 · 7 · 8 — for a big decision, when the weather has kept you inside or 6-2-6-2 breathing — 6 · 2 · 6 · 2 — for heavy days, after eating too much.