Breathing exercise · 5 · 7
5-7 breathing — 5 · 7 — for the middle of the night, when you are somewhere noisy
Simple counts — 5 · 7 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
The ratio is 5 in, 7 out. Only the out-breath needs any attention. Noise is fine. You are not trying to hear anything subtle. We'll stay close to sensations rather than ideas.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- when you are tired but cannot afford to be
- when you wake at 3am and the room feels too quiet
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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 3-5-7 breathing — 3 · 5 · 7 — for a hot day, when you are short on time, 7-11 breathing for heated moments, when you are waiting for something or Uneven box breathing for a hot day, if you are doing this instead of scrolling.