Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing: 8 rounds for a noisy room, when you have just finished work
Rounds of 5 · 5 · 5 · 5, with the counting done for you.
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. The gap right after work is the easiest one to use. Start with what's physical. Everything else can wait.
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 8 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the two minutes after a difficult phone call
- in the minutes before an appointment you are dreading
- when you have been given bad news and need to keep functioning
Tips
- A shorter pattern done consistently beats a longer one done once.
- Count in your head, or let the circle on this page count for you.
- 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 How to use 3-5-7 breathing for a big decision, when you cannot concentrate on anything else, 7-11 breathing for a long wait, when the weather has kept you inside or Coherent 6-6 breathing: 4 rounds for exam nerves, when you are short on time.