Breathing exercise · 5 · 7
5-7 breath (5 · 7) for a hospital waiting room, if you have five quiet minutes
The pattern is 5 · 7, which is five in, seven out.
Follow the circle. It counts for you.
How it works
In for 5, out for 7. The exhale is longer than the inhale — that is the entire instruction. Five quiet minutes is enough. Ten is generous. Stay with what you can actually feel.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before a presentation, in the corridor
- before you walk into a room full of people
- in the car, parked, before you go inside
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- No holds means no buildup. The rhythm does all the work.
Please note
If holding your breath makes you dizzy or uncomfortable, skip the holds entirely and breathe slowly and evenly instead. Never push through lightheadedness. If you are pregnant, or manage a heart, blood pressure or lung condition, check with a doctor before doing breath holds.
If this rhythm does not suit you, try Box breath (4 · 4 · 4 · 4) for the morning after, before something difficult, Tight box breath (4 · 1 · 4 · 1) for jet lag, when you have been on screens all day or Box breathing — 4 · 4 · 4 · 4 — for coming down after exercise, when you have been meaning to start.