Breathing exercise · 5 · 5
How to use Coherent 5-5 breathing for Sunday evening, when you have just finished work
Rounds of 5 · 5, with the counting done for you.
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. The gap right after work is the easiest one to use. We'll stay close to sensations rather than ideas.
Why it can help
This pace is slow enough to feel different and fast enough to keep doing for ten minutes.
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
- when you are tired but cannot afford to be
- when the weather has been grey for a week
- at the kitchen table, with a cup of tea going cold
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 Quick 2-1-2-1 breathing for anxious moments, when you feel restless rather than tired, Slow box breathing: 5 rounds for days when everything is too much, when you feel restless rather than tired or 6-2-6-2 breath (6 · 2 · 6 · 2) for coming down after exercise, when you are somewhere noisy.