Breathing exercise · 5 · 5
Coherent 5-5 breathing: 8 rounds for creative work, when you are somewhere noisy
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
Match the length of the out-breath to the in-breath — about 5 seconds each way. Noise is fine. You are not trying to hear anything subtle. Start with what's physical. Everything else can wait.
Why it can help
The effect is cumulative rather than instant. Five minutes is usually where people notice something.
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 five minutes and no idea where to start
- when you wake at 3am and the room feels too quiet
- at the start of a study session, to set the tone
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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.
If this rhythm does not suit you, try 6-2-6-2 breath for a ten-minute window, 6-2-6-2 breathing exercise for a grey day or How to use Uneven box breathing for the morning.