Breathing exercise · 5 · 5
Coherent 5-5 breathing — 5 · 5 — for days when everything is too much, after a difficult conversation
Simple counts — 5 · 5 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 5 seconds, out for 5 seconds. Same speed both ways, no pauses. Difficult conversations leave a residue. This is for the residue. The body is the most reliable place to begin.
Why it can help
Because the counts match, there is nothing to remember except "same speed both ways".
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 4 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have been given bad news and need to keep functioning
- before you open the email you have been avoiding
- at the kitchen table, with a cup of tea going cold
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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.