Breathing exercise · 5 · 7
5-7 breathing exercise for the end of the working day — before something difficult
A five in, seven out pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
The ratio is 5 in, 7 out. Only the out-breath needs any attention. It works best in the hour before something difficult. Simple things first: contact, weight, temperature.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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
- in the minutes before an appointment you are dreading
- as a way to mark the end of the working day
- just before you have to say something difficult
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- There is no need to breathe deeply. Long and quiet is the aim.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 5-5 breath (5 · 5) for physical discomfort, when you are on your own, Quick 2-1-2-1 breathing — 2 · 1 · 2 · 1 — for a grey day, if you are new to this or Coherent 4-4 breath (4 · 4) for coming down after exercise, when you are waiting for something.