Breathing exercise · 5 · 7
5-7 breathing: 6 rounds for Friday evening, when you need to stop thinking about work
A five in, seven out pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
In for 5, out for 7. The exhale is longer than the inhale — that is the entire instruction. Work thoughts are allowed to be there. They just do not get to drive. Simple things first: contact, weight, temperature.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- when the afternoon has gone flat
- when you are the only person awake in the house
Tips
- Count in your head, or let the circle on this page count for you.
- You can do this with your eyes open. Nothing here requires privacy.
- 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 Coherent 5-5 breathing for a hard conversation, when the day has been loud, How to use Coherent 5-5 breathing for bedtime, when you are at home and cannot settle or Coherent 5-5 breathing: 6 rounds for a hot day, on a day that started badly.