Breathing exercise · 5 · 7
5-7 breathing for being unwell, when you are not in the mood
Simple counts — 5 · 7 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
The ratio is 5 in, 7 out. Only the out-breath needs any attention. Not being in the mood is a normal starting point. Let the physical world hold your attention.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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
- in the two minutes after a difficult phone call
- when your thoughts are moving faster than you are
- when your hands are cold and your chest is tight
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Sit upright. Your lungs work better when you are not folded in half.
- 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 7-11 breath (7 · 11) for Friday evening, when you want to be left alone, How to use Slow box breathing for caring for someone, on a day that started badly or 4-6 breathing for a ten-minute window, when you are not in the mood.