Breathing exercise · 5 · 7
5-7 breathing exercise for a long wait — when you are somewhere unfamiliar
Simple counts — 5 · 7 — and a circle that keeps time.
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. It travels well. Hotels, spare rooms, other people’s sofas. Start with what's physical. Everything else can wait.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
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
- when someone has annoyed you and you need to not react
- after a long drive, to shake off the alertness
- at your desk, with the screen turned off for a moment
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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 Coherent 6-6 breath (6 · 6) for the hours after people leave, when you are too tired to try hard, Coherent 5-5 breathing — 5 · 5 — for the hours after people leave, if you are fitting this around other people or 2-1-4 breathing exercise for the hours after people leave — when the house is busy.