A Simples Exercise To Help Relax

Did you know that controlling your beathing is a natural antidote for anxiety? An exercise called 5 X 5 can actually help you to regulate your nervous system! It is called 5 X 5 because you practice this 5-minute exercise, 5 times a day. By doing so, you will be prepared to use it when you feel anxious. It will also help you find a more relaxed state for yourself and feel anxious less often.

5X5 Breathing

  1. Sit in a position where your feet can comfortably touch the ground.


  2. Sit upright so that you are comfortable and naturally supported by your body or feel supported by a chair.


  3. Place one hand on your belly and one hand on the top of your chest.


  4. Slowly breathe in, through your nose, to the count of 5, focusing ONLY on filling up all of that space.


  5. You should feel your stomach expand and raise as you fill the space with air.


  6. When you are full of air, hold your breath for 2 seconds.


  7. Then slowly let the air out through your mouth, to the count of 5, pushing the air out.


  8. Repeat the exercise for 5 minutes or as long as you can.


  9. After each exercise, notice what sensations you feel in your body. What do they tell you? Are you relaxed?


You may find you get a little dizzy, as your brain is asking for more fuel while you are manually recalibrating your Nervous System! Again, 5 X 5 breathing is to be done 5 times a day, at key points of the day. Try to follow this schedule:

  1. As soon as you wake up. This way you will start your day with a regulated nervous system!


  2. Immediately after breakfast. This will also help create healthy digestion!


  3. Immediately after lunch. Again, a bonus in aiding in digestion!


  4. Immediately after supper. Same bonus helping with digestion!


  5. Just before you go to sleep. This will regulate your system and help you go to sleep and repair!

Need some extra help practising these breathing techniques? Speak one-on-one with a Halifax therapist today!

Meet Jane Donovan

Jane Donovan, therapist at Insight Mental Health Counselling in Halifax, Nova Scotia

Jane Donovan, MEd, RCT, CCC, is a therapist in Halifax, Nova Scotia, who works with individuals and couples to better understand and manage anxiety. Using a narrative therapy approach, Jane helps clients understand how anxiety affects their lives and relationships, and discover new paths toward growth and well-being. She offers online therapy across Nova Scotia