When I first started exploring breathing, I thought of it only as a way to calm down my anxiety. And while that's true—breath can be an incredible anchor during stress—I later discovered something even deeper: breath can also help restore balance.
That's where the 5.5 Breathing Technique comes in. I like to call it the Recovery Breath because it's what I turn to when I need to reset—not just my mind, but my whole body.
What is 5.5 Breathing?
The idea is simple: inhale for 5.5 seconds, then exhale for 5.5 seconds.
That's about 5–6 breaths per minute, which researchers say is the body's natural rhythm for balance. It's also known as coherent breathing. Instead of fast, shallow breaths (like when we're anxious), this slower pace creates harmony between your breath, your heart, and your nervous system.
Why It Works
Science shows that 5.5 breathing helps regulate heart rate variability (HRV)—a measure of how well your body adapts to stress. A higher HRV means more resilience, and that's exactly what this practice trains.
For me, it feels like recharging my system. After just a few minutes, my mind clears, my heart rate steadies, and I feel ready to move forward with more focus and energy.
My Experience
When I was in the thick of grief after losing my dog, I felt drained all the time. Even when I wasn't panicking, I was exhausted—like my body couldn't catch up. That's when I tried 5.5 breathing.
I remember lying down, setting a timer, and just breathing in for 5.5 seconds, out for 5.5 seconds. By the end of 10 minutes, I felt… different. Not magically healed, but steadier, as if my body had taken a deep sigh of relief.
Now, I use it after long workdays, workouts, or even when I just feel off-balance. It's my way of recovering—physically and emotionally.
Why It's in Pausa
At Pausa, we wanted to include not just techniques for stress and anxiety, but also for recovery and resilience. That's why the 5.5 Inhale / 5.5 Exhale | Recovery technique is a cornerstone of the app.
It's not about reacting to stress—it's about building a foundation where you can handle more, with more ease.
Try It Right Now
Here's how simple it is:
- Inhale gently through your nose for 5.5 seconds.
- Exhale gently through your nose for 5.5 seconds.
- Continue for 5–10 minutes (or even just a few cycles if you're busy).
Tip: set a timer or use Pausa's guided version so you don't have to count.
Closing
The 5.5 breath has taught me that recovery isn't just about rest—it's about actively tuning your body back into balance. And the best part? It's available anytime, anywhere, with nothing but your breath.
That's the magic of mindful breathing. That's why I created Pausa.
👉 Download Pausa and try the Recovery Breath today.