Breathing exercise · 5 · 5
Coherent 5-5 breathing before something difficult
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
Equal breathing: 5 seconds in, 5 seconds out, no holds at all. It works best in the hour before something difficult. Start with what's physical. Everything else can wait.
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 8 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- on a train or a bus, with your bag on your lap
- when the weather has been grey for a week
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- If you lose count, start the round again rather than guessing.
- 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 Physiological sigh exercise for travel days, Box breath (4 · 4 · 4 · 4) for a reset or How to use Coherent 4-4 breathing for a hot day.