Breathing exercise · 5 · 7
5-7 breath (5 · 7) for anxious moments, when you are on your own
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. Being on your own is not required, but it does make this simpler. Simple things first: contact, weight, temperature.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- when your thoughts are moving faster than you are
- when you are the only person awake in the house
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 Coherent 6-6 breath (6 · 6) for the hours after people leave, when you are too tired to try hard, Coherent 4-4 breathing — 4 · 4 — for being unwell, when you have woken up too early or Coherent 4-4 breathing for creative work, when you need to stop thinking about work.