Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing for Sunday evening
A 5 · 5 · 5 · 5 rhythm — a wider square, once four feels comfortable.
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. Difficult conversations leave a residue. This is for the residue. Start with what's physical. Everything else can wait.
Why it can help
Steady counts slow the breath down without you having to think about slowing the breath down.
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
- before you open the email you have been avoiding
- 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.
- Practising when you are calm makes it available when you are not.
- 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 Soft 4-7-8 breathing: 10 rounds for a reset, 3-6 breathing or 2-1-4 breath (2 · 1 · 4) for a reset.