Breathing exercise · 5 · 5
Coherent 5-5 breathing for a long wait, when you want to finish something
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
Breathe in for 5 seconds, out for 5 seconds. Same speed both ways, no pauses. Wanting to finish something is a better motivation than wanting to relax. The body is the most reliable place to begin.
Why it can help
The effect is cumulative rather than instant. Five minutes is usually where people notice something.
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 have been given bad news and need to keep functioning
- when you are the only person awake in the house
- when the weather has been grey for a week
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Sit upright. Your lungs work better when you are not folded in half.
- 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 5-7 breathing: 10 rounds for a cold morning, when you are cold and want to be warm, Slow box breathing for a noisy room, when you are somewhere unfamiliar or Coherent 5-5 breathing: 12 rounds for a grey day, when you are doing this for the first time.