Breathing exercise · 5 · 7
5-7 breathing for a lonely evening, when you want to be left alone
5 · 7 breathing: 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. Nothing here asks anything of you socially. The body is the most reliable place to begin.
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 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- when you have read the same paragraph three times
- when you wake at 3am and the room feels too quiet
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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.