Breathing exercise · 5 · 5
Coherent 5-5 breathing exercise for a grey day — after eating too much
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
Count 5 on the way in and 5 on the way out. Keep them the same length. Do this sitting up, not lying down, if you have just eaten. Stay with what you can actually feel.
Why it can help
The simplicity is the feature. Under stress, simple is the only thing that survives.
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
- when you are the only person awake in the house
- as a way to mark the end of the working day
- when you are tired but cannot afford to be
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Try the same pattern at a different time of day and see whether it feels different.
- 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 4-7-8 breathing exercise for heated moments — when you only have a few minutes, 7-11 breathing: 12 rounds for anxious moments, when you want to finish something or Uneven box breathing: 8 rounds for heated moments, if you are fitting this around other people.