Breathing exercise · 5 · 5
How to use Coherent 5-5 breathing for a hospital waiting room, when you are somewhere noisy
5 · 5 breathing: five seconds in, five seconds out — about six breaths a minute.
Follow the circle. It counts for you.
How it works
Match the length of the out-breath to the in-breath — about 5 seconds each way. Noise is fine. You are not trying to hear anything subtle. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Because nothing is held, there is no moment where you are waiting for permission to breathe.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- when the weather has been grey for a week
- when you have five minutes and no idea where to start
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- The pauses should never feel like a competition. Shorten them if they do.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 Coherent 4-4 breath (4 · 4) for Sunday evening, when you have been meaning to start, Coherent 4-4 breathing: 12 rounds for a lonely evening, if you are new to this or How to use 3-5-7 breathing for a noisy room, when you want to finish something.