Breathing exercise · 5 · 7
5-7 breathing: 12 rounds for a big decision, when the house is busy
Simple counts — 5 · 7 — and a circle that keeps time.
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. It works with other people in the house. You do not need silence. Start with what's physical. Everything else can wait.
Why it can help
The ratio matters more than the depth. Shallow but long beats deep and rushed.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- when the weather has been grey for a week
- when you have been given bad news and need to keep functioning
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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 How to use 7-11 breathing for the early months, when you need something unremarkable, Coherent 4-4 breathing for creative work, when you need to stop thinking about work or 5-7 breathing exercise for a hot day — when you are not in the mood.