Breathing exercise · 5 · 7
5-7 breath (5 · 7) for deep focus
The pattern is 5 · 7, which is five in, seven out.
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. You have been putting this off. Starting is the only step that matters. The body is the most reliable place to begin.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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
- at the kitchen table, with a cup of tea going cold
- when the weather has been grey for a week
- when you cannot sleep and do not want to get up
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 Soft 4-7-8 breathing: 5 rounds for heated moments, Coherent 5-5 breathing exercise for bedtime or 3-5-7 breathing for jet lag.