Breathing exercise · 5 · 7
5-7 breathing: 8 rounds for a lonely evening, when you want to finish something
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. Wanting to finish something is a better motivation than wanting to relax. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you cannot sleep and do not want to get up
- when you wake at 3am and the room feels too quiet
- when you are the only person awake in the house
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- Do it before you need it once, so that it is familiar when you do.
- 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 breathing for a long illness, when you have more time than usual, 4-6 breath (4 · 6) for heated moments, if you have done this a hundred times or How to use 3-6 breathing for creative work, when you have been meaning to start.