Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing: 10 rounds for a study session
Simple counts — 5 · 5 · 5 · 5 — and a circle that keeps time.
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. If you have done this a hundred times, change one small thing tonight. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Nothing about it asks you to feel different afterwards. That takes the pressure off entirely.
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 10 rounds this practice runs 200 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the car, parked, before you go inside
- at the start of a study session, to set the tone
- after an argument, before you decide what to say next
Tips
- Practising when you are calm makes it available when you are not.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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 Tight box breath (4 · 1 · 4 · 1) for creative work, Gentle box breathing when you are on your own or Slow box breath for a hospital waiting room.