Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing exercise for physical discomfort — when you are waiting for something
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. Waiting is dead time you can spend on this instead. Stay with what you can actually feel.
Why it can help
The equal sides keep your breathing from drifting into the shallow, fast pattern that stress tends to produce.
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
- when you have read the same paragraph three times
- when someone has annoyed you and you need to not react
- as a way to mark the end of the working day
Tips
- A shorter pattern done consistently beats a longer one done once.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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 4-7-8 breathing after eating too much, 4-8 breathing: 4 rounds for a hot day or Box breathing: 10 rounds for a big decision.