Breathing exercise · 5 · 7
5-7 breathing exercise for days when everything is too much — when nothing else has worked today
Rounds of 5 · 7, with the counting done for you.
Follow the circle. It counts for you.
How it works
The ratio is 5 in, 7 out. Only the out-breath needs any attention. Nothing else has worked today. That is not a reason to skip this. Let the physical world hold your attention.
Why it can help
The exhale is doing the counting for you, which means you have less attention left over to worry with.
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
- at your desk, with the screen turned off for a moment
- when you are the only person awake in the house
- when you wake at 3am and the room feels too quiet
Tips
- Count in your head, or let the circle on this page count for you.
- Aim for something you could keep up in a waiting room without anyone noticing.
- No holds means no buildup. The rhythm does all the work.
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 4-6 breathing: 6 rounds for physical discomfort, when you need to stop thinking about work, Double-inhale sigh for the commute, if you have done this a hundred times or 5-2-7 breathing for Monday morning, when you are somewhere noisy.