Breathing exercise · 5 · 7
5-7 breathing for a noisy room, on a low-energy afternoon
Rounds of 5 · 7, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 5, then let the breath go for 7 counts. Low-energy afternoons are what this was written for. The body is the most reliable place to begin.
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 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- at the kitchen table, with a cup of tea going cold
- when you have five minutes and no idea where to start
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 Coherent 6-6 breath (6 · 6) for jet lag, if you are tired of apps, Quick 2-1-2-1 breathing for the morning after, when you are on your own or 4-2-6 breath (4 · 2 · 6) for travel days, after eating too much.