Breathing exercise · 5 · 5 · 5 · 5
Slow box breath (5 · 5 · 5 · 5) for Sunday evening, after eating too much
A 5 · 5 · 5 · 5 rhythm — 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. Do this sitting up, not lying down, if you have just eaten. Let the physical world hold your attention.
Why it can help
This is a composure exercise more than a calming one. It gives you something to do while a feeling passes.
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
- on a train or a bus, with your bag on your lap
- while you are waiting for something to start
- after an argument, before you decide what to say next
Tips
- A shorter pattern done consistently beats a longer one done once.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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.