Breathing exercise · 5 · 5
Coherent 5-5 breathing — 5 · 5 — for Friday evening, when you have been meaning to start
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
Match the length of the out-breath to the in-breath — about 5 seconds each way. You have been meaning to start. This is the least intimidating way in. Nothing abstract for the next few minutes.
Why it can help
There is no hold and no ratio to remember, so it is very hard to get wrong.
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
- after a long drive, to shake off the alertness
- when you are tired but cannot afford to be
- when you are the only person awake in the house
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 Slow box breath (5 · 5 · 5 · 5) for the morning after, when your attention is scattered, 4-6 breathing: 6 rounds for a ten-minute window, when you have tried everything else or 4-8 breathing exercise for the morning after — when you have already had a long week.