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breathwork

5-5 Coherent Breathing: A Steady Rhythm for Focus

Steady your focus with coherent breathing

TL;DR: Breathe in for 5 seconds, out for 5 seconds. Keep it smooth and nasal for five to ten minutes to settle scattered attention and reduce background stress.

How to use this page

If you came here because you need a fast shift, you do not need to read everything. Treat the technique like an experiment: try one round, notice what changes, then get back to your day.

  • Start with the 15-second answer.
  • Then do the step-by-step (even just the first 2 steps).
  • Scan the mistakes section: small tweaks often make the biggest difference.

The 15-second answer

  • Inhale 1-2-3-4-5.
  • Exhale 1-2-3-4-5.
  • Keep your belly soft; shoulders quiet.

Why it works

Breathing around six breaths per minute couples respiration with cardiovascular reflexes and increases HRV amplitude, which many people experience as steadier energy. Subjective calm is well supported, while long-term mental-health changes remain mixed.

Step-by-step

5-10 min
  1. 1 Sit upright and place a hand on your lower ribs to feel movement.
  2. 2 Set a gentle timer for 5 minutes.
  3. 3 Breathe 5-in / 5-out through the nose.
  4. 4 If you feel light-headed, switch to 4-in / 5-out for a minute, then return to 5-5.
  5. 5 Finish with one uncounted, natural breath.

Evidence (short, cited)

Mistakes to avoid

  • ⚠️ Breathing only into the chest - let the lower ribs move.
  • ⚠️ Racing the count to finish faster.
  • ⚠️ Treating it as a test of endurance instead of a relaxed rhythm.

FAQs

How is this different from box breathing? ▼

Box breathing adds holds (4-4-4-4). Some people find those pauses edgy. 5-5 is simpler and usually gentler for focus.

Can I do coherent breathing while walking? ▼

Yes. Try three steps on the inhale and three on the exhale if five-second counts feel awkward in motion.

Will 5-5 make me drowsy? ▼

It typically calms without sedating you. If you do get drowsy, shorten to 4-4 while you work.

If you want to go deeper

Sometimes the move is not “more of the same”. It is pairing this with a technique that supplies the missing piece: energy, attention, or tension release.

breathwork

Extended Exhale (4-6): Calm Your Nerves Before a Meeting

When your chest is tight and thoughts will not line up, breathe in for 4 counts and out for 6. Two to five minutes through your nose nudges your system toward calm and keeps speech clear.

Open the walkthrough →

breathwork

Box Breathing (4-4-4-4): Center Fast, Stay Steady

Inhale 4, hold 4, exhale 4, hold 4. Repeat for 2-5 minutes to slow breathing into a calming rhythm and settle your attention.

Open the walkthrough →

breathwork

Diaphragmatic Breathing: Breathe Low for Calm

Breathe into your belly so your hand rises on the inhale and falls on the exhale. Five to ten slow rounds activate calm without effort.

Open the walkthrough →