Breathing exercise · 5 · 7
5-7 breathing exercise for deep focus — when you are too tired to try hard
The pattern is 5 · 7, which is five in, seven out.
Follow the circle. It counts for you.
How it works
Breathe in for 5, then let the breath go for 7 counts. Too tired to try hard is exactly the right amount of tired for this. Notice what's solid: the floor, the chair, your own weight.
Why it can help
You are not emptying your lungs, just taking longer to do it. The extra seconds are where the effect lives.
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
- when your thoughts are moving faster than you are
- after an argument, before you decide what to say next
- in the car, parked, before you go inside
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Sit upright. Your lungs work better when you are not folded in half.
- 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.