Breathing exercise · 5 · 7
5-7 breathing exercise for a hard conversation — when you are short on time
Rounds of 5 · 7, with the counting done for you.
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. Pick this one when you are short on time. We'll stay close to sensations rather than ideas.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- in a hospital corridor, waiting for news
- when your hands are cold and your chest is tight
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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.
If this rhythm does not suit you, try How to use 5-2-7 breathing for the middle of the night, if you are sceptical about all of this, Gentle box breathing — 3 · 3 · 3 · 3 — for exam nerves, after a difficult conversation or 4-2-6 breathing — 4 · 2 · 6 — for a long illness, if you are sceptical about all of this.