Breathing exercise · 5 · 7
5-7 breathing: 10 rounds for a cold morning, when you are cold and want to be warm
Simple counts — 5 · 7 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 5, then let the breath go for 7 counts. Get a blanket first. Being cold defeats the point. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- just before you have to say something difficult
- when you have read the same paragraph three times
- in a hospital corridor, waiting for news
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Do the last round slightly smaller than the others. It makes stopping easier.
- Because there is no pause, you can keep this going while walking or talking.
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.