Breathing exercise · 5 · 5 · 5 · 5
How to use Slow box breathing for a hot day, if you are sceptical about all of this
A a wider square, once four feels comfortable pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Breathe in for 5, hold for 5, out for 5, hold for 5. Picture tracing the sides of a square. That is the whole exercise. 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
Nothing about it asks you to feel different afterwards. That takes the pressure off entirely.
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 8 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- when the weather has been grey for a week
- at the kitchen table, with a cup of tea going cold
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- You can do this with your eyes open. Nothing here requires privacy.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 5-2-7 breathing for Sunday evening, when you want to be left alone, 4-6 breath (4 · 6) for jet lag, on a low-energy afternoon or Physiological sigh exercise for Sunday evening — when you are not sure this will work.