Breathing exercise 路 5-5 路 5 min
Even Waves: coherent breathing
Even Waves is slow, even breathing at around six breaths a minute: in for five seconds, out for five. It's often called coherent or resonance breathing.
Follow the circle: it grows as you breathe in and softens as you breathe out.
The 5-5 pattern, step by step
- Breathe in for 5 seconds.
- Breathe out for 5 seconds.
That is one round, lasting 10 seconds, or about 6 breaths a minute. Repeat it gently for around 5 minutes. If any count feels too long, shorten it: the breath should always feel comfortable.
How to do it
Breathe in smoothly for five seconds, then out smoothly for five, with no pauses. Let each breath roll into the next like a wave. If five feels long, start at four and lengthen gradually.
When to use it
Even Waves is gentle enough for any time: when you feel low, self-critical or tired, or simply to rebalance in the middle of the day. Longer sessions of 10 to 20 minutes can feel deeply restful.
Good for when you feel
Similar breathing exercises
- Hand on HeartRest a hand on your chest. Breathe in kindness, breathe out the harsh inner voice.
- Soft LiftA gentle, slightly brighter rhythm for when you feel flat and foggy.
- Morning RiseA bright, steady rhythm to clear the fog and greet the day gently.
- Three-Part BreathFill the belly, then the ribs, then the chest, and let it all go. A full, nourishing breath.
- Kindness BreathPair each breath with a kind phrase. Gentle medicine for a harsh inner voice.
- Equal BreathIn for six, out for six. Balanced, grounding and quietly restorative.
Pair it with a guided relaxation
- Warm Light Body ScanA slow glow from head to toe
- Hands of KindnessOffer yourself the comfort you would give a friend
- Footsteps on the ShoreWalk with the rhythm of the waves
Questions people ask
How long should I practise Even Waves?
We recommend about 5 minutes, but even a few rounds can help. Choose any length from 1 to 20 minutes in the app.
When is Even Waves most helpful?
Many people reach for it when they feel low, self-critical or tired. Notice how you feel afterwards and keep the ones that suit you.