Breathing exercise · 5 · 7
5-7 breathing for the commute, when you cannot concentrate on anything else
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. When concentration is gone, work with what is left. Nothing abstract for the next few minutes.
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 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- in a hospital corridor, waiting for news
- at your desk, with the screen turned off for a moment
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- A shorter pattern done consistently beats a longer one done once.
- 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 4-7-8 breathing: 8 rounds for the hours after people leave, when you want something simple, Box breathing for the early months, when you have more time than usual or 4-6 breathing for being unwell, when you feel restless rather than tired.