How the 5-5-10 Breathing Technique Anchors Your Nervous System
Feeling overwhelmed, anxious, or disconnected from your body? The simple breath pattern of inhale 5 seconds → hold 5 seconds → exhale 10 seconds is your tool to press pause, reset, and reconnect. In this post I’ll walk you through why it works, how to use it, and how it ties into peak-performance practices. Then you’ll find the guided video where you can practice along.
Why does this work?
Our nervous systems respond to unconscious signals. Among the most powerful is the breath. By slowing down and structuring the breath, we influence the autonomic nervous system (ANS), switching it toward parasympathetic “rest-and-digest” mode rather than sympathetic “fight-or-flight”.
Research shows that slow, paced breathing can boost heart-rate variability (HRV), a marker of better vagal (parasympathetic) tone. (PubMed)
A meta-analysis found that breathwork interventions significantly reduced self-reported stress, anxiety and depressive symptoms. (News-Medical)
One study found that a breathing rate around 5.5 breaths per minute with an inhalation-to-exhalation ratio of 5:5 increased HRV and relaxation compared with baseline. (PubMed)
Though there’s not yet specific peer-reviewed data on 5-5-10 (inhale 5, hold 5, exhale 10) in the literature, the mechanism is consistent: a longer exhale relative to the inhale signals relaxation, and the hold helps regulate CO₂/oxygen balance and mental focus.
What’s special about the 5-5-10 pattern?
Inhale for 5 seconds: gives the body a full breath, settling into the diaphragm rather than shallow chest breathing.
Hold for 5 seconds: pause gives your body a moment of stillness, helps build CO₂ tolerance, and gives your nervous system a chance to integrate the incoming breath.
Exhale for 10 seconds: the extended exhale activates the parasympathetic branch, helping slow heart rate and release tension.
This structure aligns with high-performance practices: in sports, freediving, breath-training you’ll find extended exhales and held moments of stillness that train emotional control under pressure.
In short: this technique offers clarity fast. You’re giving your nervous system a simple algorithm to follow, rather than letting random stress hijack your physiology.
When to use it
This is your tool when:
you feel anxiety rising or sense overwhelm creeping in
you want to regulate your nervous system after a high-stress event
you need emotional control in a moment of pressure (meeting, performance, competition)
you’re winding down for sleep and want to calm your mind and body
you feel disconnected from your body (common for high-performers who live in their heads)
How to do it (step-by-step)
Find a quiet spot. Sit upright or lie down, whichever is comfortable.
Begin by noticing your normal breath for 30 seconds. Just observe.
Inhale through your nose for 5 seconds.
Hold that breath for 5 seconds.
Exhale slowly for 10 seconds.
Continue for 3-5 minutes (or longer if you wish).
After finishing, sit quietly for a moment and feel the difference: the body softened, the mind clearer, maybe the tension gone.
Tips:
If 5-5-10 feels too long at first, shorten the exhale (say 8 seconds) and build up.
Keep your focus lightly on the breath flow and the timing. Don’t overthink.
It’s normal for thoughts to come up. Acknowledge them and return to the breath.
Use it before a stressful task, after one, or anytime you want a reset.
Why it works for high-performers & athletes
You already know: performance isn’t just physical. It’s about the nervous system, the ability to regulate your mental state under pressure, and deliver when it matters. This technique trains:
Focus: you must pay attention to the timing of inhale/hold/exhale. That builds mental discipline.
CO₂ tolerance & control: the hold and extended exhale help the body tolerate higher CO₂, which is useful when you push your limits (athletic, mental, situational).
Emotional regulation: high performers face stakes, unpredictability, stress. The breath becomes your anchor.
Recovery & resilience: The more you can shift into parasympathetic mode, the faster you recover, the less you get stuck in “on” mode.
Let’s do it together
Play the below guided video where you’ll be lead through a 20-minute session of the 5-5-10 breathwork cycle. Use your headphones, pick a comfortable place, and commit. Then let me know how you feel afterward, because that feedback matters.
Final word
You don’t need fancy equipment. You don’t need hours of training. Your breath, in your body, always available, is the most direct interface you have with your nervous system and mental state. The 5-5-10 technique gives you a simple, actionable pattern: breathe in, hold, breathe out long. Use it when you feel the tension mounting, or proactively to keep yourself in balance. Try it today. Then come back tomorrow and tell me what you noticed.
See you on the other side of calm.