Breathing exercise · 5 · 5
Coherent 5-5 breathing exercise for a hard week — when you have already had a long week
Rounds of 5 · 5, with the counting done for you.
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. Long weeks are cumulative. This is a small subtraction. Notice what's solid: the floor, the chair, your own weight.
Why it can help
It is a good first exercise if every other pattern feels like too many instructions.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you cannot sleep and do not want to get up
- when the day has been fine but you still feel braced
- in the car, parked, before you go inside
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Keep your jaw loose. People clench it without noticing during holds.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 Coherent 6-6 breathing exercise for being unwell, Slow box breath (5 · 5 · 5 · 5) for heated moments or Double-inhale sigh if you are tired of apps.