Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing exercise for a cold morning — when you need something unremarkable
Simple counts — 5 · 5 · 5 · 5 — and a circle that keeps time.
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. Nothing dramatic happens here, and that is deliberate. Start with what's physical. Everything else can wait.
Why it can help
It works because it is boring. Boring rhythms are the ones you can actually follow under pressure.
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
- when your thoughts are moving faster than you are
- at the start of a study session, to set the tone
- when the afternoon has gone flat
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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.
If this rhythm does not suit you, try Slow box breathing exercise for deep focus — when the day has been loud, 3-6 breathing — 3 · 6 — for jet lag, when you feel fine and want to stay that way or Coherent 6-6 breath (6 · 6) for deep focus, when you have more time than usual.