Breathing exercise · 5 · 5
How to use Coherent 5-5 breathing
This 5-5 breathing pattern is a simple five seconds in, five seconds out — roughly six breaths a minute.
Follow the circle. It counts for you.
How it works
Align your out-breath with your in-breath, each lasting about 5 seconds. It's a technique that can seamlessly blend into your daily routine while you focus on other tasks.
Why it can help
The rhythm of this breathing helps to synchronize your body's natural pace, acting as a personal timer.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 5s | 5s |
One round is 10 seconds. At the default 12 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- before you need to deliver a presentation or speak in public
- when you're tossing and turning in bed, unable to fall asleep
- to signal the transition from work to relaxation at the end of the day
Tips
- Use the timer on your phone or a simple count in your mind to keep track of the breaths.
- Consistency is key; a shorter pattern repeated often is more effective than a longer one done sporadically.
- Since there are no holds, you can breathe continuously without any pause, making it easy to maintain the rhythm.
Please note
If you feel dizzy or uncomfortable while holding your breath, simply continue breathing slowly and evenly. If you have any health concerns, especially related to pregnancy or heart, blood pressure, or lung conditions, consult a doctor before attempting breath holds.
If this rhythm does not suit you, try Double-inhale sigh exercise for a noisy room, Box breath (4 · 4 · 4 · 4) for deep focus or Beginner box breathing for heated moments.