Breathing exercise · 5 · 5
Coherent 5-5 breathing for creative work, when you are short on time
The pattern is 5 · 5, which is five seconds in, five seconds out — about six breaths a minute.
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. Pick this one when you are short on time. Start with what's physical. Everything else can wait.
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 12 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- at the kitchen table, with a cup of tea going cold
- at your desk, with the screen turned off for a moment
- just before you have to say something difficult
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.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 Slow box breathing for deep focus, when you have more time than usual, Coherent 6-6 breathing for bedtime, when you have woken up too early or Beginner box breathing for a stolen moment of caregiving, when you are not sure this will work.