Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing — 5 · 5 · 5 · 5 — for the early months, if you are sceptical about all of this
5 · 5 · 5 · 5 breathing: a wider square, once four feels comfortable.
Follow the circle. It counts for you.
How it works
The pattern is a square — 5, 5, 5, 5 — and you trace it with your breath. Scepticism is welcome. You do not have to believe anything for this to work. Let the physical world hold your attention.
Why it can help
This is a composure exercise more than a calming one. It gives you something to do while a feeling passes.
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 5 rounds this practice runs 100 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when you have been given bad news and need to keep functioning
- after a long drive, to shake off the alertness
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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.