Breathing exercise · 5 · 5 · 5 · 5
Slow box breath (5 · 5 · 5 · 5) for jet lag, when you are not sure this will work
5 · 5 · 5 · 5 breathing: a wider square, once four feels comfortable.
Follow the circle. It counts for you.
How it works
Breathe in for 5, hold for 5, out for 5, hold for 5. Picture tracing the sides of a square. That is the whole exercise. Not being sure it will work is a perfectly good reason to try it once. Let the physical world hold your attention.
Why it can help
The rhythm is deliberately unremarkable. Unremarkable is easier to keep up when your hands are shaking.
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 the day has been fine but you still feel braced
- at the kitchen table, with a cup of tea going cold
- on a train or a bus, with your bag on your lap
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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 Beginner box breathing exercise for a study session — when you feel fine and want to stay that way, 4-2-6 breathing exercise for a big decision — after eating too much or How to use Gentle box breathing for a break at work, when you only have a few minutes.