Breathing exercise · 5 · 7
5-7 breathing — 5 · 7 — for a long illness, when you want to be left alone
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. Nothing here asks anything of you socially. Start with what's physical. Everything else can wait.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
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
- after an argument, before you decide what to say next
- when you notice your shoulders are up near your ears
- when you wake at 3am and the room feels too quiet
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Do it before you need it once, so that it is familiar when you do.
- 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 Physiological sigh exercise for a break at work — when you have already had a long week, Coherent 4-4 breathing exercise for a hard week — when you are waiting for something or 4-7-8 breathing exercise for travel days — when your attention is scattered.