Breathing exercise · 5 · 7
5-7 breathing: 5 rounds for physical discomfort, when you are doing this for the first time
The pattern is 5 · 7, which is five in, seven out.
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. If this is your first go, stay with the plainest version of the instructions. Stay with what you can actually feel.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
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 a hospital corridor, waiting for news
- when the weather has been grey for a week
- when the afternoon has gone flat
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- The pauses should never feel like a competition. Shorten them if they do.
- 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 How to use 5-2-7 breathing for a long illness, when you have already had a long week, Coherent 5-5 breathing: 6 rounds for heated moments, when you are not in the mood or How to use Beginner box breathing for a big decision, if you have five quiet minutes.