Breathing exercise · 5 · 5 · 5 · 5
Slow box breath (5 · 5 · 5 · 5) for a hospital waiting room, when you have been putting it off
5 · 5 · 5 · 5 breathing: a wider square, once four feels comfortable.
Follow the circle. It counts for you.
How it works
Four equal sides: 5 in, 5 held, 5 out, 5 held. Nothing else to remember. You have been putting this off. Starting is the only step that matters. The body is the most reliable place to begin.
Why it can help
You can do it silently, in a meeting, without anyone knowing. That matters more than it sounds.
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
- just before you have to say something difficult
- in the minutes before an appointment you are dreading
- when your thoughts are moving faster than you are
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Do not chase the feeling. If nothing happens, nothing happened.
- A hold should feel like a pause, not like running out of air.
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 5-2-7 breathing for creative work, when you are at home and cannot settle, 7-11 breath (7 · 11) for a lonely evening, when you have tried everything else or 5-2-7 breath (5 · 2 · 7) for the commute, after a long day.