Breathing exercise · 5 · 5
Coherent 5-5 breathing — 5 · 5 — for a big decision, if you are sceptical about all of this
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. Scepticism is welcome. You do not have to believe anything for this to work. Stay with what you can actually feel.
Why it can help
No holds means no urge to gasp, which makes it the easiest version to do in public.
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 are waiting for something to start
- at your desk, with the screen turned off for a moment
- when you are tired but cannot afford to be
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- Try it lying down with your knees bent if sitting upright feels like effort.
- Because there is no pause, you can keep this going while walking or talking.
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 Coherent 5-5 breathing exercise for a hospital waiting room — when you are short on time, Gentle box breathing exercise for a hospital waiting room — on a low-energy afternoon or How to use Coherent 4-4 breathing for a hospital waiting room, if you have done this a hundred times.