Breathing exercise · 5 · 7
5-7 breathing — 5 · 7 — for being unwell, when you are on your own
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. Being on your own is not required, but it does make this simpler. The body is the most reliable place to begin.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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
- on a train or a bus, with your bag on your lap
- at your desk, with the screen turned off for a moment
- at the start of a study session, to set the tone
Tips
- Practising when you are calm makes it available when you are not.
- Try the same pattern at a different time of day and see whether it feels different.
- 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.