Breathing exercise · 5 · 5
Coherent 5-5 breathing for a hard conversation, when the day has been loud
Simple counts — 5 · 5 — and a circle that keeps time.
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. Stay with what you can actually feel.
Why it can help
It is a good first exercise if every other pattern feels like too many instructions.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 6 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- when the day has been fine but you still feel braced
- as a way to mark the end of the working day
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 Coherent 5-5 breathing — 5 · 5 — for heavy days, when you are somewhere noisy, 6-2-6-2 breathing — 6 · 2 · 6 · 2 — for a noisy room, after a long day or Soft 4-7-8 breathing for travel days, when you are too tired to try hard.