Five by Five Breathing
A simple rhythmic breathing pattern to quickly restore balance and calm the nervous system.
Why it works
This simple 5-second inhale, 5-second exhale pattern activates the vagus nerve and shifts your nervous system toward calm. The predictable rhythm gives your mind something to focus on while the slow pace naturally reduces heart rate and blood pressure.
Good to know
The simplicity is the point—no counting beyond 5, no complex patterns. You can practice this anywhere: in meetings, while commuting, or during stressful moments. Aim for breathing through your nose if possible.
The research
The Effect of Diaphragmatic Breathing on Attention, Negative Affect and StressMa et al. 2017Effects of voluntary slow breathing on heart rate and HRV: A systematic review and meta-analysisLaborde et al.Get the full library
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