Breathing exercise · 5 · 5 · 5 · 5
Slow box breath (5 · 5 · 5 · 5) for anxious moments, when you want to be left alone
Rounds of 5 · 5 · 5 · 5, with the counting done for you.
Follow the circle. It counts for you.
How it works
The pattern is a square — 5, 5, 5, 5 — and you trace it with your breath. Nothing here asks anything of you socially. Start with what's physical. Everything else can wait.
Why it can help
The holds are brief. Long enough to notice, short enough to be unremarkable.
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
- in a hospital corridor, waiting for news
- while you are waiting for something to start
- when you notice your shoulders are up near your ears
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 4-6 breathing exercise for creative work — when you have just finished work, Beginner box breathing exercise for being unwell — when you need to stop thinking about work or Slow box breathing exercise for deep focus — when the day has been loud.