Breathing exercise · 5 · 5
Coherent 5-5 breathing: 12 rounds for a grey day, when you are doing this for the first time
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
In for 5, out for 5, with nothing held in between. Repeat for as long as you have. If this is your first go, stay with the plainest version of the instructions. Nothing abstract for the next few minutes.
Why it can help
It gives your body a rhythm to settle into, without asking it to do anything clever.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 12 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- when someone has annoyed you and you need to not react
- at the start of a study session, to set the tone
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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.