Breathing exercise · 5 · 5 · 5 · 5
Slow box breath (5 · 5 · 5 · 5) for a hot day, when the house is busy
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. It works with other people in the house. You do not need silence. Simple things first: contact, weight, temperature.
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 4 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- just before you have to say something difficult
- at your desk, with the screen turned off for a moment
- as a way to mark the end of the working day
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Set a timer for the rounds you want, so you are not watching the clock.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 Coherent 5-5 breath (5 · 5) for a study session, 4-7-8 breath (4 · 7 · 8) for a long illness or Coherent 5-5 breathing: 8 rounds.