Breathing exercise · 5 · 5 · 5 · 5
How to use Slow box breathing for a long wait
Simple counts — 5 · 5 · 5 · 5 — and a circle that keeps time.
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. Get a blanket first. Being cold defeats the point. Start with what's physical. Everything else can wait.
Why it can help
The pauses are short enough that they rarely trigger the urge to gasp, which is what makes it usable in public.
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 5 rounds this practice runs 100 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- at the kitchen table, with a cup of tea going cold
- as a way to mark the end of the working day
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Try it lying down with your knees bent if sitting upright feels like effort.
- Never push through a hold. Coming out of it early is always the right call.
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 4-2-6 breathing: 4 rounds for physical discomfort, Coherent 4-4 breathing — 4 · 4 — for anxious moments, if you are fitting this around other people or 4-2-6 breathing.