Breathing exercise · 5 · 5
Coherent 5-5 breathing: 6 rounds for jet lag, when you feel restless rather than tired
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. Restless is different from tired, and it needs a different approach. The body is the most reliable place to begin.
Why it can help
You are not trying to relax. You are giving your system a slower, even rhythm and letting it respond however it responds.
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
- before you walk into a room full of people
- when your hands are cold and your chest is tight
Tips
- Do it before you need it once, so that it is familiar when you do.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 4-6 breath (4 · 6) for the middle of the night, when you are at home and cannot settle, Physiological sigh (2 · 6) for a lonely evening, when you are somewhere unfamiliar or 7-11 breathing for a reset, when you have been on screens all day.