Breathing exercise · 5 · 7
5-7 breathing for a study session, before something difficult
Simple counts — 5 · 7 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 5, then let the breath go for 7 counts. It works best in the hour before something difficult. Start with what's physical. Everything else can wait.
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 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the car, parked, before you go inside
- before a presentation, in the corridor
- on a train or a bus, with your bag on your lap
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 Beginner box breathing: 12 rounds for the middle of the night, when the day has been loud, Gentle box breathing: 4 rounds for a hard week, when you are not sure this will work or 5-7 breathing for a lonely evening, when you want to be left alone.