Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing for a break at work, on a day that started badly
5 · 5 · 5 · 5 breathing: a wider square, once four feels comfortable.
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. A day that started badly does not have to stay that way. Nothing abstract for the next few minutes.
Why it can help
The pauses are short enough that they rarely trigger the urge to gasp, which is what makes it usable in public.
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 five minutes and no idea where to start
- after an argument, before you decide what to say next
- when the day has been fine but you still feel braced
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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 Soft 4-7-8 breathing exercise for a study session — when you are somewhere unfamiliar, Double-inhale sigh breathing for exam nerves, if you are sceptical about all of this or Box breathing for being unwell, when you have just finished work.