Breathing exercise · 5 · 7
5-7 breathing exercise for jet lag — when you have been meaning to start
The pattern is 5 · 7, which is 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. You have been meaning to start. This is the least intimidating way in. Let the physical world hold your attention.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are the only person awake in the house
- when you cannot sleep and do not want to get up
- in the two minutes after a difficult phone call
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Notice which part of the breath feels tight, and reduce that count first.
- 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.