5-7 breathing if you are new to this (5 · 7)

How it works

Breathe in for 5, then let the breath go for 7 counts. Nothing here assumes you have done this before. Simple things first: contact, weight, temperature.

Why it can help

The extra seconds on the way out give your body a longer signal that nothing is chasing you.

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

just before you have to say something difficult
when someone has annoyed you and you need to not react
when you have been given bad news and need to keep functioning

Tips

Try it once with a hand on your ribs so you can feel whether they are moving.
You can do this with your eyes open. Nothing here requires privacy.
Because there is no pause, you can keep this going while walking or talking.

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.