Breathing exercise · 5 · 7
5-7 breathing
The rhythm is 5 · 7, a simple five in, seven out.
Follow the circle. It counts for you.
How it works
Inhale for five, then allow the breath to flow out for seven. Opting for this over mindless scrolling is a mindful choice. Begin with the tangible. The rest can wait.
Why it can help
The extended exhale allows the diaphragm to move more fully and slowly, which is why you might notice your shoulders relaxing.
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 meeting, in the office hallway
- in the hospital waiting area, while awaiting updates
- when you have a spare five minutes and no clear starting point
Tips
- Practice it once when you're not in need, so it's second nature when you are.
- Experiment with the same pattern at various times of the day and notice any differences.
- This technique doesn't include holds, making it ideal if you're anxious about breath-holding.
Please note
If holding your breath causes dizziness or discomfort, simply breathe in and out without holding. Never force yourself through any lightheadedness. If you're pregnant or managing a heart, blood pressure, or lung condition, consult a doctor before attempting breath holds.
If this rhythm does not suit you, try 4-2-6 breath (4 · 2 · 6) for a reset, Double-inhale sigh breathing for exam nerves or Quick 2-1-2-1 breathing: 10 rounds.