Breathing exercise · 5 · 5
Coherent 5-5 breathing for a hard week, before something difficult
Rounds of 5 · 5, with the counting done for you.
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. It works best in the hour before something difficult. Let the physical world hold your attention.
Why it can help
There is no hold and no ratio to remember, so it is very hard to get wrong.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- in the two minutes after a difficult phone call
- when you wake at 3am and the room feels too quiet
Tips
- A shorter pattern done consistently beats a longer one done once.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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.