Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing exercise for the end of the working day — when you need to stop thinking about work
A a wider square, once four feels comfortable pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Count to 5 on the way in, 5 at the top, 5 on the way out, 5 at the bottom. Repeat. Work thoughts are allowed to be there. They just do not get to drive. The body is the most reliable place to begin.
Why it can help
The pattern occupies the part of your mind that would otherwise be rehearsing the worst case.
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
- before a presentation, in the corridor
- when you have five minutes and no idea where to start
- when you are the only person awake in the house
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Practising when you are calm makes it available when you are not.
- 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.