Breathing exercise · 5 · 5
How to use Coherent 5-5 breathing for a long illness, if you are tired of apps
A five seconds in, five seconds out — about six breaths a minute pattern, counted for you on screen.
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. No account, no streak, no notification asking how you feel. Simple things first: contact, weight, temperature.
Why it can help
No holds means no urge to gasp, which makes it the easiest version to do in public.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 10 rounds this practice runs 100 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when someone has annoyed you and you need to not react
- just before you have to say something difficult
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- Rest for a few seconds between rounds if the pattern feels demanding.
- No holds means no buildup. The rhythm does all the work.
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: 12 rounds for a stolen moment of caregiving, when you cannot concentrate on anything else, 5-7 breathing: 6 rounds for a hard conversation, when you only have a few minutes or How to use 4-7-8 breathing for a hospital waiting room, when you have woken up too early.