Breathing exercise · 5 · 5
Coherent 5-5 breathing: 6 rounds for a hot day, on a day that started badly
The pattern is 5 · 5, which is 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. A day that started badly does not have to stay that way. The body is the most reliable place to begin.
Why it can help
Equal breathing tends to be easier on people who find holds uncomfortable or anxiety-provoking.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 6 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- when you are the only person awake in the house
- at the kitchen table, with a cup of tea going cold
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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: 4 rounds for a hot day, when you are somewhere noisy, 5-7 breath (5 · 7) for a long illness, when nothing else has worked today or 6-2-6-2 breathing for days when everything is too much, when the house is busy.