Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing: 12 rounds for physical discomfort, when you are at home and cannot settle
5 · 5 · 5 · 5 breathing: a wider square, once four feels comfortable.
Follow the circle. It counts for you.
How it works
Count to 5 on the way in, 5 at the top, 5 on the way out, 5 at the bottom. Repeat. Being at home and unable to settle is a very specific problem. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The equal sides keep your breathing from drifting into the shallow, fast pattern that stress tends to produce.
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
- at your desk, with the screen turned off for a moment
- in the car, parked, before you go inside
- when the day has been fine but you still feel braced
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- There is no need to breathe deeply. Long and quiet is the aim.
- Never push through a hold. Coming out of it early is always the right call.
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 How to use Tight box breathing for days when everything is too much, before something difficult, Slow box breathing for exam nerves, when you are short on time or Coherent 4-4 breathing for physical discomfort, if you are fitting this around other people.