Breathing exercise · 5 · 5
Coherent 5-5 breathing for the hours after people leave, when you are somewhere unfamiliar
5 · 5 breathing: five seconds in, five seconds out — about six breaths a minute.
Follow the circle. It counts for you.
How it works
Equal breathing: 5 seconds in, 5 seconds out, no holds at all. It travels well. Hotels, spare rooms, other people’s sofas. Stay with what you can actually feel.
Why it can help
Five or six seconds in and the same out lands you near six breaths a minute, which is roughly where the cardiovascular system is happiest.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 4 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when someone has annoyed you and you need to not react
- when you are tired but cannot afford to be
- after a long drive, to shake off the alertness
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Try the same pattern at a different time of day and see whether it feels different.
- 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 3-5-7 breathing for travel days, if you are tired of apps, Box breathing — 4 · 4 · 4 · 4 — for a night shift, when you have been on screens all day or How to use Tight box breathing for a hot day, if you are new to this.