Breathing exercise · 5 · 5
Coherent 5-5 breathing — 5 · 5 — for a lonely evening, when you want to be left alone
Rounds of 5 · 5, with the counting done for you.
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. Nothing here asks anything of you socially. We'll stay close to sensations rather than ideas.
Why it can help
There is no hold and no ratio to remember, so it is very hard to get wrong.
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 someone has annoyed you and you need to not react
- after an argument, before you decide what to say next
- when you cannot sleep and do not want to get up
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- You can do this with your eyes open. Nothing here requires privacy.
- 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.