Breathing exercise · 5 · 5
How to use Coherent 5-5 breathing for being unwell, when you need to stop thinking about work
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
Count 5 on the way in and 5 on the way out. Keep them the same length. Work thoughts are allowed to be there. They just do not get to drive. Notice what's solid: the floor, the chair, your own weight.
Why it can help
At about six breaths a minute, the changes in heart rate and breathing tend to line up. That alignment is the whole idea.
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
- before you open the email you have been avoiding
- at the start of a study session, to set the tone
- in the two minutes after a difficult phone call
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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.