Breathing exercise · 5 · 5
Coherent 5-5 breathing exercise for the middle of the night — when the day has been loud
A five seconds in, five seconds out — about six breaths a minute pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
In for 5, out for 5, with nothing held in between. Repeat for as long as you have. For days that were loud from the moment they started. We'll stay close to sensations rather than ideas.
Why it can help
Because the counts match, there is nothing to remember except "same speed both ways".
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 4 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the afternoon has gone flat
- when you wake at 3am and the room feels too quiet
- in a hospital corridor, waiting for news
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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.