Breathing exercise · 5 · 7
5-7 breathing: 6 rounds for heavy days, when you have been on screens all day
5 · 7 breathing: 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. After a day of screens, the eyes and the shoulders need this first. Start with what's physical. Everything else can wait.
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 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- just before you have to say something difficult
- in the minutes before an appointment you are dreading
- in a hospital corridor, waiting for news
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 3-6 breath (3 · 6) for deep focus, when your attention is scattered, 3-5-7 breath (3 · 5 · 7) for the hours after people leave, when you are not in the mood or How to use Coherent 6-6 breathing for heavy days, when you want to be left alone.