Breathing exercise · 5 · 5
Coherent 5-5 breathing — 5 · 5 — for a ten-minute window, when you are too tired to try hard
The pattern is 5 · 5, which is five seconds in, five seconds out — about six breaths a minute.
Follow the circle. It counts for you.
How it works
Count 5 on the way in and 5 on the way out. Keep them the same length. Too tired to try hard is exactly the right amount of tired for this. Simple things first: contact, weight, temperature.
Why it can help
It is a good first exercise if every other pattern feels like too many instructions.
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
- when you have read the same paragraph three times
- when your hands are cold and your chest is tight
- when your thoughts are moving faster than you are
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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 6-2-6-2 breath (6 · 2 · 6 · 2) for a night shift, if you are sceptical about all of this, Physiological sigh exercise for the early months — when you are cold and want to be warm or Beginner box breathing for jet lag, when you feel restless rather than tired.