Breathing exercise · 5 · 7
5-7 breathing for Monday morning, when you are waiting for something
The pattern is 5 · 7, which is five in, seven out.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 5 counts. Then out for 7, slowly, without pushing. Waiting is dead time you can spend on this instead. Start with what's physical. Everything else can wait.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- before you walk into a room full of people
- when the afternoon has gone flat
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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.