Breathing exercise · 5 · 5 · 5 · 5
How to use Slow box breathing for caring for someone, on a day that started badly
Rounds of 5 · 5 · 5 · 5, with the counting done for you.
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. A day that started badly does not have to stay that way. Nothing abstract for the next few minutes.
Why it can help
Because nothing changes from round to round, the exercise stops being interesting — and that is exactly what you want at a difficult moment.
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
- before a presentation, in the corridor
- at the start of a study session, to set the tone
- on a train or a bus, with your bag on your lap
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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.