Breathing exercise · 5 · 7
5-7 breath (5 · 7) for heated moments, after eating too much
5 · 7 breathing: five in, seven out.
Follow the circle. It counts for you.
How it works
Breathe in for 5, then let the breath go for 7 counts. Do this sitting up, not lying down, if you have just eaten. Simple things first: contact, weight, temperature.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
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 you have read the same paragraph three times
- when the afternoon has gone flat
- when you are tired but cannot afford to be
Tips
- A shorter pattern done consistently beats a longer one done once.
- Set a timer for the rounds you want, so you are not watching the clock.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 4-4 breathing for heavy days, on a day that started badly, 5-2-7 breathing — 5 · 2 · 7 — for Friday evening, when the house is busy or How to use 3-6 breathing for Monday morning, when you are doing this for the first time.