Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing for the morning, when the house is busy
Rounds of 5 · 5 · 5 · 5, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 5, hold for 5, out for 5, hold for 5. Picture tracing the sides of a square. That is the whole exercise. It works with other people in the house. You do not need silence. Nothing abstract for the next few minutes.
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 10 rounds this practice runs 200 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- while you are waiting for something to start
- when your hands are cold and your chest is tight
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Count in your head, or let the circle on this page count for you.
- Never push through a hold. Coming out of it early is always the right call.
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 3-6 breathing — 3 · 6 — for travel days, when you are not in the mood, Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for days when everything is too much, when your attention is scattered or How to use Double-inhale sigh for a hot day, when the day has been loud.