Breathing exercise · 5 · 7
5-7 breathing — 5 · 7 — for coming down after exercise, if you are fitting this around other people
Rounds of 5 · 7, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 5, then let the breath go for 7 counts. It is designed to fit around other people’s schedules. We'll stay close to sensations rather than ideas.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when the weather has been grey for a week
- at the start of a study session, to set the tone
- after an argument, before you decide what to say next
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 7-11 breath (7 · 11) for creative work, on a day that started badly, Gentle box breathing for a cold morning, when you want to be left alone or 3-6 breathing: 12 rounds for coming down after exercise, if you are sceptical about all of this.