Breathing exercise · 5 · 7
5-7 breathing for bedtime when the day has been
A five in, seven out pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
In for 5, out for 7. The exhale is longer than the inhale — that is the entire instruction. For days that were loud from the moment they started. Notice what's solid: the floor, the chair, your own weight.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- at the start of a study session, to set the tone
- when the weather has been grey for a week
- as a way to mark the end of the working day
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- Try it lying down with your knees bent if sitting upright feels like effort.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 5-5 breathing, 5-7 breathing when you want to be left alone or 4-7-8 breathing for the morning.