Breathing exercise · 5 · 5 · 5 · 5
How to use Slow box breathing for deep focus, when you have more time than usual
5 · 5 · 5 · 5 breathing: a wider square, once four feels comfortable.
Follow the circle. It counts for you.
How it works
In for 5, hold 5, out for 5, hold 5. The shape stays the same every round. This is the longer version, for a day with some slack in it. We'll stay close to sensations rather than ideas.
Why it can help
The pattern occupies the part of your mind that would otherwise be rehearsing the worst case.
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
- while you are waiting for something to start
- before you walk into a room full of people
- when your hands are cold and your chest is tight
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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 4-6 breathing — 4 · 6 — for a night shift, after a long day, 5-7 breathing: 12 rounds for creative work, when you are not sure this will work or 4-6 breathing — 4 · 6 — for bedtime, when you want to be left alone.