The 5-5-5 Breath For Balance

In just a few minutes, you can reset your body and mind with the 5-5-5 breath: inhale for five counts, hold for five counts, exhale for five counts. This simple rhythm helps calm the nervous system, improve focus, and restore emotional balance.

Perfect for a mid-day pause or anytime you need to feel centred and steady.

Transcript

Welcome.

This is a short breath practice to bring your body,

Mind,

And emotions back into balance.

We'll use a simple 5-5-5 breath.

Inhaling for five counts,

Holding for five counts,

And exhaling for five counts.

So to begin,

I invite you to find a comfortable position,

Either seated or lying down,

And allow your eyes to gently close.

Notice the ground beneath you.

Feel the weight of your body supported.

Soften your shoulders.

Unclench your jaw.

And let's begin inhaling through your nose for 1,

2,

3,

4,

5.

Hold gently for 1,

2,

3,

4,

5.

And exhale slowly through your mouth for 1,

2,

3,

4,

5.

And we'll repeat this cycle.

Inhale through the nose.

Hold still and calm.

Exhale a soft release.

Inhaling through the nose,

Gently holding.

Letting go through the mouth.

Just continuing at your own pace with that 5-5-5.

Really relaxing the body on the exhale.

Softening the face and the jaw.

When thoughts drift,

Returning to the count 5-5-5.

Allowing the rhythm of your breath to be the anchor.

Continuing to relax the body on the exhale.

Softening the jaw.

Relaxing the shoulders.

Softening the belly.

And then gently letting go of the count and allowing yourself to breathe naturally and organically.

Notice any potential shift or change in your body,

Your mind or your emotional state.

Perhaps a little more calm.

A little more grounded.

And maybe you can carry this steadiness with you into the rest of your day.

Reviews

Woke up very anxious after a disturbed nights sleep and this guided breathing exercise really helped bring some calm.