Breathing exercise · 5 · 7
5-7 breathing: 8 rounds for days when everything is too much, when you cannot concentrate on anything else
Rounds of 5 · 7, with the counting done for you.
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. When concentration is gone, work with what is left. Start with what's physical. Everything else can wait.
Why it can help
You are not emptying your lungs, just taking longer to do it. The extra seconds are where the effect lives.
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 someone has annoyed you and you need to not react
- in a hospital corridor, waiting for news
- before you walk into a room full of people
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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.