Breathing exercise · 5 · 5 · 5 · 5
How to use Slow box breathing for travel days, if you are doing this instead of scrolling
A a wider square, once four feels comfortable pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Count to 5 on the way in, 5 at the top, 5 on the way out, 5 at the bottom. Repeat. Choosing this over scrolling counts as a good decision, even a small one. Let the physical world hold your attention.
Why it can help
Nothing here depends on you relaxing. You can be tense the whole way through and the pattern still works.
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 have been given bad news and need to keep functioning
- when you have five minutes and no idea where to start
- when someone has annoyed you and you need to not react
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Do it before you need it once, so that it is familiar when you do.
- 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.