Breathing exercise · 5 · 5
Coherent 5-5 breathing for a cold morning, when you have woken up too early
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. Waking too early is a specific kind of frustrating. This helps with the frustration. 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 10 rounds this practice runs 100 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have been given bad news and need to keep functioning
- when you are the only person awake in the house
- when you notice your shoulders are up near your ears
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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 4-7-8 breathing — 4 · 7 · 8 — for a noisy room, when nothing else has worked today, 4-6 breathing — 4 · 6 — for bedtime, when you want to be left alone or Coherent 4-4 breath (4 · 4) for bedtime, on a low-energy afternoon.