Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing for bedtime
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. It is designed to fit around other people’s schedules. Nothing abstract for the next few minutes.
Why it can help
You can do it silently, in a meeting, without anyone knowing. That matters more than it sounds.
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
- before a presentation, in the corridor
- when you cannot sleep and do not want to get up
- when you have five minutes and no idea where to start
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- A hold should feel like a pause, not like running out of air.
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 a night shift, 4-2-6 breath (4 · 2 · 6) for heated moments or 4-8 breathing exercise for jet lag.