5 Breaths per Minute

A Breathing Technique for Self-Regulation

This breathing technique is specifically designed to establish balance and relaxation in your mind and body. It consists of even and slow breaths of 12 seconds length (inhaling for six seconds and exhaling for six seconds).

Breathing in and out slowly and evenly will help to balance the autonomic nervous system (ANS) and regulate cardiac activity and blood circulation. This technique can be done while standing, sitting or laying down. It is also known as a special kind of Coherent Breathing.

Slowing down to five breaths per minute (5BPM) can be quite a change for some people. So if you are new to this breathing technique, try the following warm-up exercise first:

Warm-Up Exercise for 5BPM

Adopt a relaxed posture with your spine straight. Your eyes may be closed or slightly open, either is fine. Become aware of your breathing. Notice how your body breathes in and out of its own accord.

When you are ready, start with the following instructions for the breathing rhythm, counting slowly and calmly in your mind. If in doubt, count slower rather than faster:
 
Step 1

Breathing in … two … three …

Breathing out … two … three …

Breathing in … two … three …

Breathing out … two … three …
 
Step 2

Breathing in … two … three … four …

Breathing out … two … three … four …

Breathing in … two … three … four …

Breathing out … two … three … four …
 
Step 3

Repeat the warm-up exercise once more, but this time count a little slower than before. Once you feel comfortable with this breathing rhythm, move on to the actual ‘5 Breaths Per Minute (5BPM) breathing technique’:

Slowing Down Your Breath to 5BPM 🐌

The easiest way to adjust your breathing rate to the slow breathing rhythm is to follow the sound of an audio recording. Those recordings usually contain a series of repetitive sounds to which you match your breathing rate. You will be instructed to inhale for six seconds and exhale for six seconds without pausing (which accounts for five breaths per minute).

If you are over 1.80 metres (6 foot) tall, a slower breathing rate of four breaths per minute may be even more beneficial for you. In that case, lengthen your inhalation and exhalation to 7.5 seconds each.

A Selection of Audio Recordings

The 5BPM Breathing Technique

  • 1

    Adopt a relaxed posture with your spine straight. Your eyes may be closed or slightly open, either is fine. Become aware of your breathing. Notice how your body breathes in and out of its own accord.

  • 2
    Take three deep breaths and relax your face, neck and shoulders.
  • 3
    Start the audio recording you have chosen and gently adjust your breathing to the rhythm of the recording.
  • 4
    Continue to breathe in the same rhythm in a relaxed manner. If your thoughts wander, gently bring your attention back to the present moment – to the sensations in your body caused by your breathing as well as to the sound of the recording. Allow yourself to relax more deeply with each exhalation.
  • 5
    After your chosen practise time let go of the rhythm of five breaths per minute and turn the audio recording off. Rest for a while and listen to the silence.

When to Practise

Practise for 10 to 20 minutes a day in units of five or 10 minutes in the first week. From week two on, increase the exercise duration to 20 minutes or more per day. After about three weeks of continuous practice you should notice the balancing effect of the breathing technique.

Tips 💡

  • Make sure you breathe long, not just slow. The length of your breath is just as important as the speed.

  • If you find that you have finished inhaling before the end of the sound, pause briefly and exhale when the next sound is heard.

  • The aim is to balance your inhalation and exhalation perfectly. Try to synchronise your breathing with the sounds as well as you can.
  • If you don’t have an audio recording at hand, you can also slowly count to five (that’s about 6 seconds) for each inhalation and exhalation, which corresponds to a breathing rhythm of about five breaths per minute. However, in order to achieve the positive effect of coherence in your body, it is advisable to follow an audio recording.

This project is made possible by supporters of SLEEP FIRST AID.

If you’re benefiting from the information provided and your sleep quality has improved, please consider supporting. Through your support you contribute to a better rested and more peaceful world – you make all the difference. Thank you. 🙏