Breathing exercise · 5 · 5
Coherent 5-5 breathing: 5 rounds for a cold morning, if you are fitting this around other people
A five seconds in, five seconds out — about six breaths a minute pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Equal breathing: 5 seconds in, 5 seconds out, no holds at all. It is designed to fit around other people’s schedules. Simple things first: contact, weight, temperature.
Why it can help
It is a good first exercise if every other pattern feels like too many instructions.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- after an argument, before you decide what to say next
- on a train or a bus, with your bag on your lap
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 a stolen moment of caregiving, after a long day, 4-7-8 breathing — 4 · 7 · 8 — for Friday evening, if you are doing this instead of scrolling or Coherent 5-5 breathing — 5 · 5 — for Monday morning, when you are waiting for something.