Breathing exercise · 5 · 7
5-7 breath (5 · 7) for a stolen moment of caregiving, when you are at home and cannot settle
Rounds of 5 · 7, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 5, then let the breath go for 7 counts. Being at home and unable to settle is a very specific problem. Nothing abstract for the next few minutes.
Why it can help
Long exhales give the diaphragm a slow, full range of movement, which is why the shoulders often drop on their own.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the car, parked, before you go inside
- when your thoughts are moving faster than you are
- when the weather has been grey for a week
Tips
- A shorter pattern done consistently beats a longer one done once.
- 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 3-5-7 breath (3 · 5 · 7) for a hard conversation, when you have woken up too early, 4-6 breathing for a ten-minute window, when you are not in the mood or How to use Quick 2-1-2-1 breathing for the morning, after a long day.