Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing — 5 · 5 · 5 · 5 — for the morning after, if you are doing this in the middle of the day
A 5 · 5 · 5 · 5 rhythm — a wider square, once four feels comfortable.
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. Midday is an underrated time for this. Simple things first: contact, weight, temperature.
Why it can help
Nothing about it asks you to feel different afterwards. That takes the pressure off entirely.
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 the start of a study session, to set the tone
- when your hands are cold and your chest is tight
- as a way to mark the end of the working day
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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 Coherent 4-4 breathing — 4 · 4 — for the commute, when you are not sure this will work, Soft 4-7-8 breathing if you are tired of apps or Uneven box breathing for a cold morning.