Breathing exercise · 5 · 7
5-7 breathing exercise for Monday morning — when you have more time than usual
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. This is the longer version, for a day with some slack in it. Start with what's physical. Everything else can wait.
Why it can help
Because the exhale is long, the next inhale usually arrives on its own, without you having to pull for it.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- when your hands are cold and your chest is tight
- when your thoughts are moving faster than you are
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 Gentle box breathing: 6 rounds for a long wait, 7-11 breathing exercise for the morning after or Coherent 5-5 breathing: 12 rounds for a grey day.