Breathing exercise · 5 · 5
How to use Coherent 5-5 breathing for the middle of the night, when you have more time than usual
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
Match the length of the out-breath to the in-breath — about 5 seconds each way. This is the longer version, for a day with some slack in it. Start with what's physical. Everything else can wait.
Why it can help
It gives your body a rhythm to settle into, without asking it to do anything clever.
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
- when the weather has been grey for a week
- just before you have to say something difficult
- when your hands are cold and your chest is tight
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Do not chase the feeling. If nothing happens, nothing happened.
- Because there is no pause, you can keep this going while walking or talking.
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 How to use Uneven box breathing for a night shift, when you only have a few minutes, How to use Box breathing for a grey day, when you want to be left alone or 3-6 breath (3 · 6) for a hard week, when you want to finish something.