Breathing exercise · 5 · 7
5-7 breath (5 · 7) for travel days, when you need something unremarkable
A five in, seven out pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
The ratio is 5 in, 7 out. Only the out-breath needs any attention. Nothing dramatic happens here, and that is deliberate. Simple things first: contact, weight, temperature.
Why it can help
You are not emptying your lungs, just taking longer to do it. The extra seconds are where the effect lives.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- in the car, parked, before you go inside
- as a way to mark the end of the working day
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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 Tight box breathing: 8 rounds for a study session, after a long day, How to use Quick 2-1-2-1 breathing for a lonely evening, if you are tired of apps or 4-8 breathing: 12 rounds for deep focus, when you need something unremarkable.