Breathing exercise · 5 · 5
Coherent 5-5 breathing for a lonely evening, if you have five quiet minutes
Rounds of 5 · 5, with the counting done for you.
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. Five quiet minutes is enough. Ten is generous. The body is the most reliable place to begin.
Why it can help
Equal, unheld breathing is the least intrusive version of this. Nothing to remember except the pace.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 8 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- before a presentation, in the corridor
- when the weather has been grey for a week
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Try the same pattern at a different time of day and see whether it feels different.
- 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 How to use 4-8 breathing for a stolen moment of caregiving, before something difficult, 2-1-4 breathing exercise for the hours after people leave — when the house is busy or 3-6 breathing — 3 · 6 — for anxious moments, when you want something simple.