Breathing exercise · 5 · 7
5-7 breathing: 8 rounds for the commute
5 · 7 breathing: five in, seven out.
Follow the circle. It counts for you.
How it works
The ratio is 5 in, 7 out. Only the out-breath needs any attention. Nothing else has worked today. That is not a reason to skip this. We'll stay close to sensations rather than ideas.
Why it can help
Long exhales give the diaphragm a slow, full range of movement, which is why the shoulders often drop on their own.
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
- on a train or a bus, with your bag on your lap
- after a long drive, to shake off the alertness
- in the minutes before an appointment you are dreading
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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 How to use Double-inhale sigh for a noisy room, if you are sceptical about all of this, 3-6 breath (3 · 6) for a hot day or 3-6 breathing.