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5-5-5 breathing steps
1st step, INHALE slowly through your nose for 5 seconds.
While you are at it, remember to count in your mind. 1000, 2000, 3000, 4000, 5000
2nd step, HOLD for 5 seconds.
After inhaling, you will have to hold your breath for 5 seconds. While doing so, you will feel the tightness in your chest
3rd step, EXHALE through your mouth for 5 seconds.
Instead of exhaling through your nose like we do most of the time, do it through your mouth. Feel the tension release from your chest as you exhale.
Repeat the breathing technique for 4 times
15 seconds per set, 1 minute in total. You can do more if you want to.
Things to note
If you ever find yourself getting distracted, just imagine that you are drawing a box with your fingertips. For every breathing step, draw one side of the box. You will get back on track instantly.
Focusing is important to get our tasks done, procrastination and distractions are main reasons why our progress might be delayed or derailed. Engage in the 555 breathing technique whenever you find attention being diverted or losing momentum. Other ways to help combat distractions include shelving away electronic devices and working in a conducive environment.
By : Dr Shawn Ee
BSc. BPsych. DPsych.(Clinical), Clinical Psychologist & Psychoanalytic Psychotherapist