Breathing exercise · 5 · 5
Coherent 5-5 breathing when you are not
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
In for 5, out for 5, with nothing held in between. Repeat for as long as you have. Not being in the mood is a normal starting point. Stay with what you can actually feel.
Why it can help
Equal breathing tends to be easier on people who find holds uncomfortable or anxiety-provoking.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 10 rounds this practice runs 100 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when someone has annoyed you and you need to not react
- when the weather has been grey for a week
- in the car, parked, before you go inside
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- The counts are a guide. If a number feels too long, shorten every side by one.
- No holds means no buildup. The rhythm does all the work.
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 Tight box breath (4 · 1 · 4 · 1) for a grey day, 5-7 breathing exercise for Monday morning — when you have more time than usual or Coherent 6-6 breathing after a long day.