Breathing exercise · 5 · 7
5-7 breath (5 · 7) for a reset, after a long day
Rounds of 5 · 7, with the counting done for you.
Follow the circle. It counts for you.
How it works
The ratio is 5 in, 7 out. Only the out-breath needs any attention. Use it at the end of a long day, not at the start of one. The body is the most reliable place to begin.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- while you are waiting for something to start
- in the car, parked, before you go inside
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Do it before you need it once, so that it is familiar when you do.
- Because there is no pause, you can keep this going while walking or talking.
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 4-8 breathing for a hard week, 4-8 breathing: 12 rounds or How to use 4-8 breathing for bedtime.