Breathing exercise · 5 · 7
5-7 breathing: 5 rounds for a ten-minute window
A five in, seven out pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Take 5 counts to breathe in, and 7 to breathe out. Keep the out-breath unhurried. Feeling fine is a good reason to do this, not a reason to skip it. Simple things first: contact, weight, temperature.
Why it can help
You are not emptying your lungs, just taking longer to do it. The extra seconds are where the effect lives.
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
- before you walk into a room full of people
- when you notice your shoulders are up near your ears
- at the kitchen table, with a cup of tea going cold
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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.
If this rhythm does not suit you, try 4-2-6 breath for the end of the working day, Double-inhale sigh exercise for a noisy room or Tight box breath (4 · 1 · 4 · 1) for a hard week.