Breathing exercise · 5 · 7
5-7 breathing for exam nerves, when you want something simple
5 · 7 breathing: five in, seven out.
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. Simple is the point. There is no advanced version to graduate to. Start with what's physical. Everything else can wait.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the afternoon has gone flat
- while you are waiting for something to start
- after an argument, before you decide what to say next
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 5-2-7 breath (5 · 2 · 7) for a study session, when you are cold and want to be warm, How to use Slow box breathing for a reset, when you are somewhere noisy or 3-5-7 breathing for heated moments, when you are somewhere noisy.