Breathing exercise · 5 · 5
Coherent 5-5 breathing for the morning, if you are fitting this around other people
Simple counts — 5 · 5 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
In for 5, out for 5, with nothing held in between. Repeat for as long as you have. It is designed to fit around other people’s schedules. We'll stay close to sensations rather than ideas.
Why it can help
The simplicity is the feature. Under stress, simple is the only thing that survives.
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
- while you are waiting for something to start
- when the day has been fine but you still feel braced
- when you have read the same paragraph three times
Tips
- If you lose count, start the round again rather than guessing.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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.
If this rhythm does not suit you, try How to use 4-7-8 breathing for a hot day, Uneven box breathing: 12 rounds for a hard week or 3-6 breathing: 6 rounds.