Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing exercise for the hours after people leave — after eating too much
5 · 5 · 5 · 5 breathing: a wider square, once four feels comfortable.
Follow the circle. It counts for you.
How it works
Four equal sides: 5 in, 5 held, 5 out, 5 held. Nothing else to remember. Do this sitting up, not lying down, if you have just eaten. We'll stay close to sensations rather than ideas.
Why it can help
A square is easy to picture, so your mind has something to hold onto that is not the thing worrying you.
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 5 rounds this practice runs 100 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before a presentation, in the corridor
- at your desk, with the screen turned off for a moment
- in the minutes before an appointment you are dreading
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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 7-11 breathing exercise for coming down after exercise — when you are doing this for the first time, Coherent 4-4 breath (4 · 4) for the middle of the night, when you want something simple or 3-6 breathing: 8 rounds for the commute, when you have just finished work.