Breathing exercise · 5 · 5
Coherent 5-5 breathing — 5 · 5 — for a noisy room, on a low-energy afternoon
Simple counts — 5 · 5 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Match the length of the out-breath to the in-breath — about 5 seconds each way. Low-energy afternoons are what this was written for. Nothing abstract for the next few minutes.
Why it can help
You can count seconds, or you can just match the length of the out-breath to the in-breath by feel.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- when you have been given bad news and need to keep functioning
- when you are tired but cannot afford to be
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Do it before you need it once, so that it is familiar when you do.
- 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 4-2-6 breathing — 4 · 2 · 6 — for heated moments, when you cannot concentrate on anything else, 4-8 breathing exercise for a long illness — after eating too much or 3-6 breathing exercise for Monday morning — if you are new to this.