Breathing exercise · 5 · 5
Coherent 5-5 breathing — 5 · 5 — for exam nerves, when you want something simple
Rounds of 5 · 5, with the counting done for you.
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. Simple is the point. There is no advanced version to graduate to. Nothing abstract for the next few minutes.
Why it can help
No holds means no urge to gasp, which makes it the easiest version to do in public.
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
- at the start of a study session, to set the tone
- when you notice your shoulders are up near your ears
- when you have five minutes and no idea where to start
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Try the same pattern at a different time of day and see whether it feels different.
- 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 4-8 breathing — 4 · 8 — for exam nerves, when you are short on time, 4-2-6 breathing — 4 · 2 · 6 — for deep focus, when you want to finish something or How to use Double-inhale sigh for a reset, when the house is busy.