Breathing exercise · 5 · 5
Coherent 5-5 breathing
This simple 5-5 pattern is like a reset button for your breathing — five seconds in, five seconds out, maintaining a steady pace.
Follow the circle. It counts for you.
How it works
Let's count it out: 5 for the inhale, 5 for the exhale. It's that straightforward. When focus fades, this method keeps it simple. Start with the basics: touch, feel, and the temperature around you.
Why it can help
It's a great starting point when you're overwhelmed by more complex breathing exercises.
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
- before you step into a quiet space after a busy day
- when the midday slump hits and you need a pick-me-up
- as you prepare to enter a social gathering where you might feel out of place
Tips
- Place a hand on your ribs to make sure you're breathing deeply.
- Focus on a slow, relaxed breath; depth isn't as important as the calmness.
- There's no pause, no waiting — just a continuous flow of breath.
Please note
If you feel dizzy or uncomfortable while holding your breath, just let it go and breathe slowly and evenly. If you're pregnant or have any health concerns, consult a doctor before trying breath holds.
If this rhythm does not suit you, try 5-7 breathing: 6 rounds for Monday morning, 5-7 breathing exercise for creative work or How to use Uneven box breathing for being unwell.