Breathing exercise · 5 · 5
Coherent 5-5 breathing — 5 · 5 — for the morning, when you are cold and want to be warm
Simple counts — 5 · 5 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 5 seconds, out for 5 seconds. Same speed both ways, no pauses. Get a blanket first. Being cold defeats the point. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The steadiness is the point. You are giving your body a metronome.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 4 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- just before you have to say something difficult
- at the start of a study session, to set the tone
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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 exercise for the middle of the night — if you are fitting this around other people, How to use 5-7 breathing for the morning after, when the day has been loud or 4-8 breathing for creative work, after a difficult conversation.