Breathing exercise · 5 · 7
5-7 breathing — 5 · 7 — for exam nerves, when you need to stop thinking about work
5 · 7 breathing: five in, seven out.
Follow the circle. It counts for you.
How it works
The ratio is 5 in, 7 out. Only the out-breath needs any attention. Work thoughts are allowed to be there. They just do not get to drive. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the two minutes after a difficult phone call
- when your hands are cold and your chest is tight
- when the day has been fine but you still feel braced
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Notice which part of the breath feels tight, and reduce that count first.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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.