Breathing exercise · 5 · 5
Coherent 5-5 breathing — 5 · 5 — for physical discomfort, if you are new to this
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. Nothing here assumes you have done this before. The body is the most reliable place to begin.
Why it can help
Five or six seconds in and the same out lands you near six breaths a minute, which is roughly where the cardiovascular system is happiest.
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 you have five minutes and no idea where to start
- when the day has been fine but you still feel braced
- when someone has annoyed you and you need to not react
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- A shorter pattern done consistently beats a longer one done once.
- 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 5-7 breathing for Monday morning, when you are waiting for something, 3-6 breathing: 8 rounds for a night shift, when you are waiting for something or Coherent 4-4 breathing exercise for deep focus — if you are tired of apps.