Breathing exercise · 5 · 7
5-7 breathing for coming down after exercise
Rounds of 5 · 7, with the counting done for you.
Follow the circle. It counts for you.
How it works
The ratio is 5 in, 7 out. Only the out-breath needs any attention. It travels well. Hotels, spare rooms, other people’s sofas. Let the physical world hold your attention.
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 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the weather has been grey for a week
- at the start of a study session, to set the tone
- when your thoughts are moving faster than you are
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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 Beginner box breath (2 · 2 · 2 · 2) for the morning, when you are cold and want to be warm, 5-2-7 breathing for creative work or 4-8 breathing for a big decision.