Breathing exercise · 5-3-5-3 · 15 min

Gentle Box

A softer box breath with short holds. Steady, focusing and easy to keep up for longer.

The 5-3-5-3 pattern, step by step

1. Breathe in for 5 seconds.
2. Hold for 3 seconds.
3. Breathe out for 5 seconds.
4. Hold for 3 seconds.

That is one round, lasting 16 seconds, or about 3.8 breaths a minute. Repeat it gently for around 15 minutes. If any count feels too long, shorten it: the breath should always feel comfortable.

Gentle reminders during the session

• Trace a square in your mind as you breathe.
• Keep the holds light, never strained.
• Each side of the box is a small step.
• If you lose count, simply start a new square.
• Steady sides, steady mind.
• Let your focus rest on the corners.

Good for when you feel

Similar breathing exercises

• Gentle Pause4-6 · 2 minA slow, longer exhale tells your body it is safe to soften. The perfect reset.
• Box Breathing4-4-4-4 · 5 minFour equal sides: in, hold, out, hold. Steady and grounding when your mind is busy.
• Triangle Breath4-4-4 · 2 minThree equal steps to give restless energy a simple shape to follow.
• Soft Belly4-6 · 5 minBreathe low and slow into your belly. A simple way to switch off the stress response.
• Cooling Breath4-6 · 5 minSip cool air in through pursed lips, then breathe out slowly through the nose. Lovely when you feel hot and bothered.
• Alternate Nostril4-2-6-4-2-6 · 10 minA classic balancing practice. Use your thumb and ring finger to gently close one side at a time.

Pair it with a guided relaxation

• Leaves on a Stream3 minLet thoughts float by without chasing them
• The 5 · 4 · 3 · 2 · 1 Landing3 minA grounding walk through your senses
• The Tea Cup Ritual4 minTurn an ordinary cup into a pause