Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing: 4 rounds for a hard conversation, when the weather has kept you inside
Rounds of 5 · 5 · 5 · 5, with the counting done for you.
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. Bad weather is a decent excuse to stay in and do this. Simple things first: contact, weight, temperature.
Why it can help
The holds are not there to test your lungs. They give the nervous system a steady, repeating shape to lean on.
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 4 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you cannot sleep and do not want to get up
- on a train or a bus, with your bag on your lap
- at the kitchen table, with a cup of tea going cold
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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.