Breathing exercise · 5 · 5
Coherent 5-5 breathing
Start with a simple 5-5 rhythm — inhale for 5, exhale for 5 — and let the screen guide you through a mindful pause.
Follow the circle. It counts for you.
How it works
Inhale for 5 seconds, then exhale for 5 seconds. Keep the pace consistent, without any breaks. Doubts are okay. Focus on what you can physically sense.
Why it can help
The absence of holds eliminates the urge to overbreathe, making it the ideal technique to practice in public settings.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 6 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you're waiting for a meeting to begin
- when you need a moment of peace at your desk, screen off
- when you're feeling exhausted but can't afford to nap
Tips
- Take a brief rest between rounds if the pattern feels challenging.
- Practice lying down with knees bent if sitting feels too strenuous.
- Maintain the rhythm even when walking or engaged in conversation.
Please note
If holding your breath causes dizziness or discomfort, simply breathe slowly and evenly. Avoid pushing through any lightheadedness. If you're pregnant or have a heart, blood pressure, or lung condition, consult a doctor before attempting breath holds.
If this rhythm does not suit you, try How to use 7-11 breathing for a night shift, Physiological sigh or 4-6 breathing for the early months.