Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing: 12 rounds for being unwell
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. Scepticism is welcome. You do not have to believe anything for this to work. Simple things first: contact, weight, temperature.
Why it can help
It is a small, closed loop. Small closed loops are comforting when everything else is open-ended.
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
- before a presentation, in the corridor
- while you are waiting for something to start
- before you walk into a room full of people
Tips
- Practising when you are calm makes it available when you are not.
- A shorter pattern done consistently beats a longer one done once.
- 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 Coherent 4-4 breathing exercise for creative work, Beginner box breathing: 4 rounds or Double-inhale sigh: 8 rounds for Monday morning.