Breathing exercise · 5 · 5
Coherent 5-5 breathing exercise for a stolen moment of caregiving — if you have five quiet minutes
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. Five quiet minutes is enough. Ten is generous. Let the physical world hold your attention.
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 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- when you wake at 3am and the room feels too quiet
- when the weather has been grey for a week
Tips
- Count in your head, or let the circle on this page count for you.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- No holds means no buildup. The rhythm does all the work.
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 Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for the end of the working day, after a difficult conversation, How to use 7-11 breathing for exam nerves, if you have five quiet minutes or Coherent 5-5 breathing exercise for the middle of the night — when the day has been loud.