Breathing exercise · 5 · 5
Coherent 5-5 breathing: 4 rounds for a long wait, when you are at home and cannot settle
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. Being at home and unable to settle is a very specific problem. Notice what's solid: the floor, the chair, your own weight.
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 4 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the weather has been grey for a week
- when you have been given bad news and need to keep functioning
- when you cannot sleep and do not want to get up
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Set a timer for the rounds you want, so you are not watching the clock.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 hard conversation, if you are doing this instead of scrolling, How to use 2-1-4 breathing for heated moments, before something difficult or Coherent 4-4 breathing: 10 rounds for a hard conversation, before you go back to something hard.