Breathing exercise · 5 · 5
Coherent 5-5 breathing for a big decision, when you are on your own
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
Match the length of the out-breath to the in-breath — about 5 seconds each way. Being on your own is not required, but it does make this simpler. Simple things first: contact, weight, temperature.
Why it can help
At about six breaths a minute, the changes in heart rate and breathing tend to line up. That alignment is the whole idea.
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
- before you open the email you have been avoiding
- in a hospital corridor, waiting for news
- when you are tired but cannot afford to be
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- Do not chase the feeling. If nothing happens, nothing happened.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 4-8 breathing for a big decision, when you want to be left alone, Quick 2-1-2-1 breathing exercise for Sunday evening — when you are waiting for something or How to use Physiological sigh for a break at work, when you are somewhere unfamiliar.