Breathing exercise · 5 · 7
5-7 breathing exercise for a lonely evening
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. Being at home and unable to settle is a very specific problem. Start with what's physical. Everything else can wait.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- after a long drive, to shake off the alertness
- when you cannot sleep and do not want to get up
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- If you lose count, start the round again rather than guessing.
- 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 Beginner box breathing exercise for physical discomfort — when you have been on screens all day, How to use Beginner box breathing for the commute or Box breathing: 10 rounds for a big decision.