Getting Calm: A Relaxing Breathing Technique

At Cabin Creek Health Systems, we believe in the profound impact of simple, yet powerful practices on overall well-being. Today, we’re talking about 5-5-5 Breathing, a technique that can enhance how you manage stress and cultivate inner peace.

What is Triangle 5-5-5 Breathing?

This technique involves a specific breathing pattern, visualized as a triangle. It centers around inhaling for 5 seconds, holding the breath for 5 seconds, and exhaling for 5 seconds. This rhythmic pattern creates a calming effect on the nervous system, helping you navigate the challenges of daily life with greater ease.

Triangle Breathing Visualized Breath in, hold, breath out 5-5-5

Why Focus on Breath?

Our breath is an anchor, connecting us to the present moment. When we consciously regulate our breathing, we activate the parasympathetic nervous system, responsible for the “rest and digest” response. This assists in counteracting the “fight-or-flight” response triggered by stress, promoting a sense of calm and relaxation.

In today’s fast-paced world, stress is a common challenge. Triangle 5-5-5 Breathing offers a readily accessible tool to manage stress effectively. Whether you’re facing a demanding deadline, experiencing anxiety, or simply feeling overwhelmed, this technique can provide a moment of respite and restore inner balance.

Benefits of Triangle Breathing

  • Physical Benefits:
    • Lowering Hypertensive Blood Pressure: Deep, controlled breathing helps regulate blood pressure, reducing the strain on the cardiovascular system. (source)
    • Heart Rate Normalization: Deep, diaphragmatic breathing helps normalize your heart’s beats per minute when experiencing a hypertensive episode (source)
    • Managing Pain Caused by High Blood Pressure: This technique can help better manage and reduce pain caused by elevated blood pressure, such as headaches. (source)
  • Mental Benefits:
    • Reducing Anxiety and Stress: By activating the parasympathetic nervous system, Triangle 5-5-5 Breathing helps alleviate anxiety and reduce stress levels. (source)
    • Enhancing Concentration: Focusing on the breath can improve concentration and mental clarity, making it easier to focus on tasks at hand.
    • Emotional Balance: This technique can help regulate emotions, fostering a sense of inner peace and emotional stability.
    • Finding Inner Calm: By cultivating a deeper connection with your breath, you can access a state of inner calm and tranquility.
    • Cultivating Emotional Resilience: Regular practice of Triangle 5-5-5 Breathing can help build emotional resilience, enabling you to navigate challenges with greater grace and ease.

Triangle 5-5-5 Breathing: A guided video

Guided Self-Practice

Step-by-Step Instructions

  1. Inhale deeply for 5 seconds. Feel your diaphragm expand.
  2. Hold your breath for 5 seconds.
  3. Exhale slowly for 5 seconds.
  4. Repeat for five minutes, visualizing the triangle as you go.

Using Visualization for Deeper Relaxation

Imagine the air moving along the sides of the triangle, carrying tension away as it completes each cycle.

When You are Having Trouble Focusing

The goal is to focus on the breath, not to avoid thoughts. It’s OK that thoughts will arise during your breathing session. When they do, acknowledge them as thoughts, without paying any more heed to the content of the thoughts, and let them fall away by returning your focus to the breath. It may help to say to yourself “I see you, thought, and now I am returning to my breath,” resuming your focus on the breath as you mentally count the seconds.

Building Breathing Exercises into a Habit

Keep it simple. Starting with just a few minutes each day ensures that the habit remains approachable, removing the pressure of a time commitment while still delivering tangible benefits.

Build consistency. Integrate deep breathing exercises into your daily routine by attaching the practice to moments you already experience regularly, such as:

  • During your morning shower
  • After brushing your teeth
  • Lunch break
  • After Dinner
  • Before Sleep

Celebrate the process rather than focusing solely on the outcomes, as this nurtures a positive association with deep breathing.

Over time, exercises such as triangle breathing can evolve from something you consciously do into a reflexive response to stress, enhancing your resilience and promoting an enduring sense of calm in your everyday life.