Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing for a ten-minute window, when the day has been loud
A a wider square, once four feels comfortable pattern, counted for you on screen.
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. For days that were loud from the moment they started. Nothing abstract for the next few minutes.
Why it can help
Four sides means four small completions. Each one is a tiny piece of evidence that you can finish something.
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
- on a train or a bus, with your bag on your lap
- after a long drive, to shake off the alertness
- when you notice your shoulders are up near your ears
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 4-8 breathing exercise for travel days — when you want to be left alone, Uneven box breathing exercise for Sunday evening — when you have more time than usual or 4-7-8 breathing exercise for jet lag — when you want to finish something.