Breathing exercise · 5 · 5
Coherent 5-5 breathing: 8 rounds for the morning after, when the house is busy
Rounds of 5 · 5, with the counting done for you.
Follow the circle. It counts for you.
How it works
Count 5 on the way in and 5 on the way out. Keep them the same length. It works with other people in the house. You do not need silence. Simple things first: contact, weight, temperature.
Why it can help
It gives your body a rhythm to settle into, without asking it to do anything clever.
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
- at the start of a study session, to set the tone
- before you open the email you have been avoiding
- in a hospital corridor, waiting for news
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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.