Breathing exercise · 5 · 5
Coherent 5-5 breathing for days when everything is too much, if you are doing this in the middle of the day
Simple counts — 5 · 5 — and a circle that keeps time.
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. Midday is an underrated time for this. Let the physical world hold your attention.
Why it can help
You can count seconds, or you can just match the length of the out-breath to the in-breath by feel.
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 cannot sleep and do not want to get up
- before you walk into a room full of people
- in a hospital corridor, waiting for news
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 6-6 breathing: 8 rounds for being unwell, if you have five quiet minutes, Coherent 6-6 breathing: 6 rounds for a study session, when you need to stop thinking about work or 2-1-4 breath (2 · 1 · 4) for anxious moments, when you feel fine and want to stay that way.