Breathing exercise · 5 · 5
Coherent 5-5 breathing — 5 · 5 — for Monday morning, when you are waiting for something
5 · 5 breathing: 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. Waiting is dead time you can spend on this instead. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Equal, unheld breathing is the least intrusive version of this. Nothing to remember except the pace.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 12 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- when your thoughts are moving faster than you are
- before you walk into a room full of people
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 4-2-6 breathing — 4 · 2 · 6 — for a long illness, if you are sceptical about all of this, Physiological sigh for jet lag, if you have done this a hundred times or 5-2-7 breathing for a hard conversation, if you have five quiet minutes.