Breathing exercise · 5 · 7
5-7 breathing
5 · 7 breathing: five in, seven out.
Follow the circle. It counts for you.
How it works
Take a deep breath in for five counts, then let it out for seven. The longer exhale is key — that's all there is to it. Even when everything feels right, this practice can help you feel even better. Use this moment to focus on the world around you.
Why it can help
Extending the exhale alters the balance your body uses to feel secure and at ease.
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
- on those days when the sun seems to hide behind the clouds
- when you find yourself hunched over, your shoulders tight
- right before you step into a situation that makes your stomach churn
Tips
- If you lose track of the count, simply restart the cycle rather than guessing.
- If your nose is congested, it's okay to breathe through your mouth. Your nose is often the more natural route.
- This technique doesn't include any holds, making it a great option if you're anxious about breath-holding.
Please note
If holding your breath causes you to feel dizzy or uncomfortable, just breathe slowly and evenly. Never force yourself through any discomfort. If you're pregnant or managing a heart, blood pressure, or lung condition, consult with a doctor before attempting breath holds.
If this rhythm does not suit you, try Uneven box breathing, Coherent 6-6 breathing for a night shift or How to use Quick 2-1-2-1 breathing.