Breathing exercise · 5 · 7
5-7 breath (5 · 7) for coming down after exercise, when you have woken up too early
Rounds of 5 · 7, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 5 counts. Then out for 7, slowly, without pushing. Waking too early is a specific kind of frustrating. This helps with the frustration. Simple things first: contact, weight, temperature.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- on a train or a bus, with your bag on your lap
- at your desk, with the screen turned off for a moment
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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.