Breathing exercise · 5 · 7
5-7 breathing for Friday evening, when you have been meaning to start
A five in, seven out pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
The ratio is 5 in, 7 out. Only the out-breath needs any attention. You have been meaning to start. This is the least intimidating way in. Stay with what you can actually feel.
Why it can help
The ratio matters more than the depth. Shallow but long beats deep and rushed.
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
- when the afternoon has gone flat
- after a long drive, to shake off the alertness
- in a hospital corridor, waiting for news
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Sit upright. Your lungs work better when you are not folded in half.
- 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 How to use Double-inhale sigh for a hard week, when you feel restless rather than tired, Double-inhale sigh for coming down after exercise, when you are too tired to try hard or 4-2-6 breath (4 · 2 · 6) for heated moments, after a difficult conversation.