Breathing exercise · 5 · 7
5-7 breath (5 · 7) for jet lag
The pattern is 5 · 7, which is five in, seven out.
Follow the circle. It counts for you.
How it works
Take 5 counts to breathe in, and 7 to breathe out. Keep the out-breath unhurried. If you have done this a hundred times, change one small thing tonight. We'll stay close to sensations rather than ideas.
Why it can help
Because the exhale is long, the next inhale usually arrives on its own, without you having to pull for it.
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
- before a presentation, in the corridor
- before you walk into a room full of people
- at the kitchen table, with a cup of tea going cold
Tips
- If you lose count, start the round again rather than guessing.
- A shorter pattern done consistently beats a longer one done once.
- 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 How to use Physiological sigh for being unwell, Coherent 5-5 breathing exercise for a grey day or How to use 6-2-6-2 breathing for the morning after.