Breathing exercise · 5 · 7
5-7 breathing — 5 · 7 — for a night shift, after a difficult conversation
A five in, seven out pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
The ratio is 5 in, 7 out. Only the out-breath needs any attention. Difficult conversations leave a residue. This is for the residue. Simple things first: contact, weight, temperature.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
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
- when you are the only person awake in the house
- at your desk, with the screen turned off for a moment
- when the afternoon has gone flat
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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 Slow box breath (5 · 5 · 5 · 5) for a hospital waiting room, when you have been putting it off, Gentle box breathing: 5 rounds for a grey day, after a long day or 3-5-7 breathing for a hospital waiting room, if you are fitting this around other people.