Breathing exercise · 5 · 5
Coherent 5-5 breathing exercise for a reset
Simple counts — 5 · 5 — and a circle that keeps time.
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. You have been putting this off. Starting is the only step that matters. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Coherent breathing is often described as the most boring useful thing you can do with ten minutes.
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 wake at 3am and the room feels too quiet
- when you cannot sleep and do not want to get up
- when your hands are cold and your chest is tight
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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 hospital waiting room, Soft 4-7-8 breath (4 · 4 · 8) for Friday evening or Slow box breathing.