Breathing exercise · 5 · 5
Coherent 5-5 breathing — 5 · 5 — for the hours after people leave, if you are fitting this around other people
5 · 5 breathing: five seconds in, five seconds out — about six breaths a minute.
Follow the circle. It counts for you.
How it works
In for 5, out for 5, with nothing held in between. Repeat for as long as you have. It is designed to fit around other people’s schedules. Let the physical world hold your attention.
Why it can help
Because in and out are the same length, the exercise becomes a rhythm rather than a task.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 8 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- in the car, parked, before you go inside
- when you are tired but cannot afford to be
Tips
- If you lose count, start the round again rather than guessing.
- If you wear a watch that tracks breathing, ignore it while you do this.
- Because there is no pause, you can keep this going while walking or talking.
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.