Breathing exercise · 5 · 5
Coherent 5-5 breathing for the end of the working day, when you cannot concentrate on anything else
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
Count 5 on the way in and 5 on the way out. Keep them the same length. When concentration is gone, work with what is left. Simple things first: contact, weight, temperature.
Why it can help
It is a good first exercise if every other pattern feels like too many instructions.
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
- in the car, parked, before you go inside
- when the afternoon has gone flat
- before you walk into a room full of people
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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.