Breathing exercise · 5 · 7
5-7 breath (5 · 7) for Sunday evening, if you are doing this in the middle of the day
5 · 7 breathing: 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. Midday is an underrated time for this. We'll stay close to sensations rather than ideas.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- after an argument, before you decide what to say next
- just before you have to say something difficult
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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.