Breathing exercise · 5 · 7
5-7 breathing — 5 · 7 — for the commute, when you feel fine and want to stay that way
5 · 7 breathing: five in, seven out.
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. Feeling fine is a good reason to do this, not a reason to skip it. Let the physical world hold your attention.
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 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the weather has been grey for a week
- when you notice your shoulders are up near your ears
- in the minutes before an appointment you are dreading
Tips
- If you lose count, start the round again rather than guessing.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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.