Breathing exercise · 5 · 7
5-7 breathing for a ten-minute window, when you are too tired to try hard
A five in, seven out pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Breathe in for 5, then let the breath go for 7 counts. Too tired to try hard is exactly the right amount of tired for this. Nothing abstract for the next few minutes.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
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
- when you are the only person awake in the house
- in the car, parked, before you go inside
- on a train or a bus, with your bag on your lap
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 6-2-6-2 breathing for days when everything is too much, when the house is busy, 5-2-7 breath (5 · 2 · 7) for coming down after exercise, when you cannot concentrate on anything else or How to use Double-inhale sigh for a reset, when the house is busy.