Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing for a big decision, before something difficult
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. It works best in the hour before something difficult. We'll stay close to sensations rather than ideas.
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 4 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- in the two minutes after a difficult phone call
- at the kitchen table, with a cup of tea going cold
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Count in your head, or let the circle on this page count for you.
- 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.