Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing: 6 rounds for exam nerves
A 5 · 5 · 5 · 5 rhythm — a wider square, once four feels comfortable.
Follow the circle. It counts for you.
How it works
Breathe in for 5, hold for 5, out for 5, hold for 5. Picture tracing the sides of a square. That is the whole exercise. Noise is fine. You are not trying to hear anything subtle. Stay with what you can actually feel.
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 6 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- after a long drive, to shake off the alertness
- at your desk, with the screen turned off for a moment
Tips
- If you lose count, start the round again rather than guessing.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 6-2-6-2 breathing for Sunday evening, How to use 5-2-7 breathing for bedtime or Coherent 4-4 breathing exercise for deep focus.