Breathing exercise · 5 · 7
5-7 breathing exercise for a hard week
5 · 7 breathing: five in, seven out.
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. Waking too early is a specific kind of frustrating. This helps with the frustration. The body is the most reliable place to begin.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- when the weather has been grey for a week
- when you notice your shoulders are up near your ears
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Do it before you need it once, so that it is familiar when you do.
- 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 Physiological sigh breathing exercise, 3-6 breath (3 · 6) for a reset or Quick 2-1-2-1 breathing.