Breathing exercise · 5 · 5 · 5 · 5
How to use Slow box breathing for a hard week, if you are new to this
A 5 · 5 · 5 · 5 rhythm — a wider square, once four feels comfortable.
Follow the circle. It counts for you.
How it works
Four equal sides: 5 in, 5 held, 5 out, 5 held. Nothing else to remember. Nothing here assumes you have done this before. Start with what's physical. Everything else can wait.
Why it can help
Steady counts slow the breath down without you having to think about slowing the breath down.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Hold | 5s | 5s |
| Exhale | 5s | 10s |
| Hold again | 5s | 15s |
One round is 20 seconds. At the default 12 rounds this practice runs 240 seconds — about 4 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- at your desk, with the screen turned off for a moment
- before you open the email you have been avoiding
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- There is no need to breathe deeply. Long and quiet is the aim.
- A hold should feel like a pause, not like running out of air.
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 Beginner box breath (2 · 2 · 2 · 2) for a hard conversation, when you have just finished work, 5-2-7 breathing — 5 · 2 · 7 — for heavy days, when you are waiting for something or 3-6 breathing: 8 rounds for the early months, when you want to be left alone.