Breathing exercise · 5 · 7
5-7 breathing for physical discomfort, if you are new to this
The pattern is 5 · 7, which is five in, seven out.
Follow the circle. It counts for you.
How it works
Take 5 counts to breathe in, and 7 to breathe out. Keep the out-breath unhurried. Nothing here assumes you have done this before. Nothing abstract for the next few minutes.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
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 you have read the same paragraph three times
- when you wake at 3am and the room feels too quiet
- when the day has been fine but you still feel braced
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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.