Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing for being unwell, if you have five quiet minutes
Simple counts — 5 · 5 · 5 · 5 — and a circle that keeps time.
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. Five quiet minutes is enough. Ten is generous. Simple things first: contact, weight, temperature.
Why it can help
It works because it is boring. Boring rhythms are the ones you can actually follow under pressure.
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 6 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- when the afternoon has gone flat
- when you notice your shoulders are up near your ears
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Count in your head, or let the circle on this page count for you.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 How to use 7-11 breathing for the commute, when you need to stop thinking about work, How to use Gentle box breathing for a hospital waiting room, when you feel restless rather than tired or 3-6 breathing exercise for a study session — when you are not sure this will work.