Breathing exercise · 5 · 5
Coherent 5-5 breathing — 5 · 5 — for a hard conversation, when you have just finished work
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. The gap right after work is the easiest one to use. Notice what's solid: the floor, the chair, your own weight.
Why it can help
You are not trying to relax. You are giving your system a slower, even rhythm and letting it respond however it responds.
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
- before you walk into a room full of people
- when you cannot sleep and do not want to get up
- when you are the only person awake in the house
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Do it before you need it once, so that it is familiar when you do.
- 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.