Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing for coming down after exercise, when you have tried everything else
Rounds of 5 · 5 · 5 · 5, with the counting done for you.
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. This assumes you have already tried the obvious things. Stay with what you can actually feel.
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 4 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the afternoon has gone flat
- when you wake at 3am and the room feels too quiet
- before you open the email you have been avoiding
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 4-7-8 breathing for a big decision, when your attention is scattered, 3-5-7 breathing exercise for bedtime — before something difficult or Coherent 5-5 breathing — 5 · 5 — for Friday evening, when you have been meaning to start.