Breathing exercise · 5 · 7
5-7 breathing — 5 · 7 — for a ten-minute window, when you feel restless rather than tired
A five in, seven out pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Breathe in for 5, then let the breath go for 7 counts. Restless is different from tired, and it needs a different approach. Nothing abstract for the next few minutes.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the weather has been grey for a week
- when your hands are cold and your chest is tight
- when the afternoon has gone flat
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Practising when you are calm makes it available when you are not.
- 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.