Breathing exercise · 5 · 7
5-7 breathing: 10 rounds for exam nerves
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. A day that started badly does not have to stay that way. Let the physical world hold your attention.
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
- before a presentation, in the corridor
- when the weather has been grey for a week
- at your desk, with the screen turned off for a moment
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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 Quick 2-1-2-1 breathing: 5 rounds, Coherent 4-4 breathing for the morning or 5-2-7 breathing exercise for heated moments.