Breathing exercise · 5 · 7
5-7 breathing — 5 · 7 — for the early months, when you have tried everything else
The pattern is 5 · 7, which is 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. This assumes you have already tried the obvious things. 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 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the car, parked, before you go inside
- when you cannot sleep and do not want to get up
- when you have five minutes and no idea where to start
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Count in your head, or let the circle on this page count for you.
- Because there is no pause, you can keep this going while walking or talking.
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 Uneven box breathing for deep focus, if you are doing this in the middle of the day, Coherent 4-4 breath (4 · 4) for coming down after exercise, when you are waiting for something or 4-6 breathing: 10 rounds for Monday morning, if you have five quiet minutes.