Breathing exercise · 5 · 7
5-7 breath (5 · 7) for the morning after, when you have more time than usual
5 · 7 breathing: 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. This is the longer version, for a day with some slack in it. Start with what's physical. Everything else can wait.
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 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- at the kitchen table, with a cup of tea going cold
- when you have five minutes and no idea where to start
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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.
If this rhythm does not suit you, try Coherent 6-6 breathing for a long illness, when you feel fine and want to stay that way, Physiological sigh: 5 rounds for anxious moments, if you are new to this or 5-2-7 breath (5 · 2 · 7) for a night shift, before something difficult.