Breathing exercise · 5 · 7
5-7 breathing: 8 rounds for the morning, when the weather has kept you inside
Rounds of 5 · 7, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 5, then let the breath go for 7 counts. Bad weather is a decent excuse to stay in and do this. We'll stay close to sensations rather than ideas.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
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
- before a presentation, in the corridor
- in a hospital corridor, waiting for news
- when your thoughts are moving faster than you are
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Sit upright. Your lungs work better when you are not folded in half.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 exercise for a break at work — when you have been on screens all day, 5-7 breathing for the morning, when you are cold and want to be warm or 6-2-6-2 breathing — 6 · 2 · 6 · 2 — for a lonely evening, when you have more time than usual.