Breathing exercise · 5 · 5
How to use Coherent 5-5 breathing for a stolen moment of caregiving, if you are sceptical about all of this
Simple counts — 5 · 5 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 5 seconds, out for 5 seconds. Same speed both ways, no pauses. Scepticism is welcome. You do not have to believe anything for this to work. The body is the most reliable place to begin.
Why it can help
There is no hold and no ratio to remember, so it is very hard to get wrong.
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
- in the two minutes after a difficult phone call
- when someone has annoyed you and you need to not react
- when you wake at 3am and the room feels too quiet
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- Do it before you need it once, so that it is familiar when you do.
- 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 Physiological sigh exercise for a hospital waiting room — when the house is busy, Coherent 4-4 breathing for physical discomfort, if you are fitting this around other people or 4-8 breathing — 4 · 8 — for heavy days, when you cannot concentrate on anything else.