Breathing exercise · 5 · 5
Coherent 5-5 breathing exercise for a hot day
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
Breathe in for 5 seconds, out for 5 seconds. Same speed both ways, no pauses. Use it at the end of a long day, not at the start of one. Simple things first: contact, weight, temperature.
Why it can help
Equal breathing tends to be easier on people who find holds uncomfortable or anxiety-provoking.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 12 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you cannot sleep and do not want to get up
- while you are waiting for something to start
- before you open the email you have been avoiding
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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.
If this rhythm does not suit you, try 3-6 breathing exercise for a night shift, Uneven box breathing exercise for Sunday evening or How to use 4-6 breathing for jet lag.