Breathing exercise · 5 · 7
5-7 breathing: 6 rounds for Monday morning, when the day has been loud
The pattern is 5 · 7, which is five in, seven out.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 5 counts. Then out for 7, slowly, without pushing. For days that were loud from the moment they started. We'll stay close to sensations rather than ideas.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
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
- at your desk, with the screen turned off for a moment
- when you have been given bad news and need to keep functioning
- when you are the only person awake in the house
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Aim for something you could keep up in a waiting room without anyone noticing.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 6-2-6-2 breathing — 6 · 2 · 6 · 2 — for the morning, when you want to be left alone, 2-1-4 breathing: 6 rounds for a big decision, when you want something simple or Slow box breathing: 4 rounds for heavy days, when nothing else has worked today.