Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing — 5 · 5 · 5 · 5 — for a night shift, on a low-energy afternoon
A a wider square, once four feels comfortable pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
In for 5, hold 5, out for 5, hold 5. The shape stays the same every round. Low-energy afternoons are what this was written for. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The pattern occupies the part of your mind that would otherwise be rehearsing the worst case.
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 are tired but cannot afford to be
- before you walk into a room full of people
- in the two minutes after a difficult phone call
Tips
- A shorter pattern done consistently beats a longer one done once.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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 Physiological sigh (2 · 6) for a lonely evening, when you are somewhere unfamiliar, Physiological sigh (2 · 6) for heavy days, when the house is busy or Tight box breathing exercise for physical discomfort — on a low-energy afternoon.