Breathing exercise · 5 · 7
5-7 breathing exercise for a cold morning — when the weather has kept you inside
Simple counts — 5 · 7 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
The ratio is 5 in, 7 out. Only the out-breath needs any attention. Bad weather is a decent excuse to stay in and do this. The body is the most reliable place to begin.
Why it can help
The ratio matters more than the depth. Shallow but long beats deep and rushed.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- as a way to mark the end of the working day
- when you have been given bad news and need to keep functioning
- before a presentation, in the corridor
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 How to use 6-2-6-2 breathing for a long illness, when you need something unremarkable, Beginner box breathing exercise for a ten-minute window — when you are doing this for the first time or 3-6 breathing for a hospital waiting room, before you go back to something hard.