Breathing exercise · 5 · 7
5-7 breathing — 5 · 7 — for bedtime, when you have just finished work
A five in, seven out pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
In for 5, out for 7. The exhale is longer than the inhale — that is the entire instruction. The gap right after work is the easiest one to use. Simple things first: contact, weight, temperature.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the start of a study session, to set the tone
- when you notice your shoulders are up near your ears
- as a way to mark the end of the working day
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- No holds means no buildup. The rhythm does all the work.
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 Soft 4-7-8 breathing exercise for exam nerves — when you have woken up too early, How to use Gentle box breathing for the middle of the night, when you are doing this for the first time or 2-1-4 breathing for coming down after exercise, when you have been on screens all day.