Breathing exercise · 5 · 7
5-7 breathing — 5 · 7 — for a break at work, if you are doing this instead of scrolling
The pattern is 5 · 7, which is five in, seven out.
Follow the circle. It counts for you.
How it works
Breathe in for 5, then let the breath go for 7 counts. Choosing this over scrolling counts as a good decision, even a small one. Start with what's physical. Everything else can wait.
Why it can help
Long exhales give the diaphragm a slow, full range of movement, which is why the shoulders often drop on their own.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before a presentation, in the corridor
- in a hospital corridor, waiting for news
- when you have five minutes and no idea where to start
Tips
- Do it before you need it once, so that it is familiar when you do.
- Try the same pattern at a different time of day and see whether it feels different.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 Box breathing for the early months, when you have more time than usual, Coherent 4-4 breath (4 · 4) for a break at work, if you are sceptical about all of this or 4-8 breathing exercise for the middle of the night — if you are fitting this around other people.