Breathing exercise · 5 · 7
5-7 breathing: 5 rounds for being unwell, when you have tried everything else
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. This assumes you have already tried the obvious things. Start with what's physical. Everything else can wait.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
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
- when you notice your shoulders are up near your ears
- when you wake at 3am and the room feels too quiet
- after an argument, before you decide what to say next
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- No holds means no buildup. The rhythm does all the work.
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 Coherent 6-6 breathing for a grey day, Tight box breathing: 5 rounds for exam nerves or 4-6 breathing: 10 rounds for a break at work.