Breathing exercise · 5 · 5
Coherent 5-5 breathing exercise for jet lag — before you go back to something hard
5 · 5 breathing: 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. Five minutes here is cheaper than an hour of grinding. Let the physical world hold your attention.
Why it can help
The pace is roughly what you would breathe if you were absorbed in something and had forgotten to be stressed.
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 are tired but cannot afford to be
- when you cannot sleep and do not want to get up
- when you have five minutes and no idea where to start
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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 Coherent 6-6 breathing for a night shift, when you are doing this for the first time, 7-11 breathing for heated moments, when you are waiting for something or 7-11 breathing: 5 rounds for a reset, when you are on your own.