Breathing exercise · 5 · 7
5-7 breathing for a break at work, when you want to finish something
The pattern is 5 · 7, which is five in, seven out.
Follow the circle. It counts for you.
How it works
Take 5 counts to breathe in, and 7 to breathe out. Keep the out-breath unhurried. Wanting to finish something is a better motivation than wanting to relax. Let the physical world hold your attention.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
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
- on a train or a bus, with your bag on your lap
- when the afternoon has gone flat
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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 5-2-7 breathing exercise for a hot day — when you are too tired to try hard, Coherent 5-5 breathing for a hard conversation, when the day has been loud or How to use 3-5-7 breathing for physical discomfort, when you are not sure this will work.