Breathing exercise · 5 · 5
Coherent 5-5 breathing exercise
Balance your breath — 5 in, 5 out — and let the circle guide you.
Follow the circle. It counts for you.
How it works
Match your inhales and exhales: 5 seconds in, 5 seconds out, without any pauses. Let your mind wander, but don't let it take the wheel. Keep it grounded for a few minutes.
Why it can help
This even breathing pattern is often more soothing for those who feel uneasy about holding their breath.
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
- immediately after a challenging conversation
- when you have a brief moment and need to reset
- when you've received unsettling news and need to stay focused
Tips
- Keep track of the count in your mind, or let the circle on this page do it for you.
- Consider lying down with your knees bent if sitting up feels too demanding.
- This exercise omits holds, making it ideal if you're anxious about breath-holding.
Please note
If holding your breath causes dizziness or discomfort, just breathe in and out without holding. Don't force yourself to feel lightheaded. If you're pregnant or have a heart, blood pressure, or lung condition, consult a doctor before trying breath holds.
If this rhythm does not suit you, try How to use Double-inhale sigh for a long wait, 2-1-4 breathing exercise for a hard conversation or 4-2-6 breathing: 6 rounds for exam nerves.