Breathing exercise · 5 · 5
Coherent 5-5 breathing for Monday morning
5 · 5 breathing: five seconds in, five seconds out — about six breaths a minute.
Follow the circle. It counts for you.
How it works
Count 5 on the way in and 5 on the way out. Keep them the same length. Nothing dramatic happens here, and that is deliberate. Notice what's solid: the floor, the chair, your own weight.
Why it can help
At about six breaths a minute, the changes in heart rate and breathing tend to line up. That alignment is the whole idea.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 6 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the two minutes after a difficult phone call
- after an argument, before you decide what to say next
- at the start of a study session, to set the tone
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Because there is no pause, you can keep this going while walking or talking.
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 2-1-4 breath for a stolen moment of caregiving, Slow box breathing: 5 rounds for the commute or Gentle box breathing exercise for a long wait — when you are on your own.