Breathing exercise · 5 · 7
5-7 breathing for the early months, when you have woken up too early
The pattern is 5 · 7, which is five in, seven out.
Follow the circle. It counts for you.
How it works
Breathe in for 5, then let the breath go for 7 counts. Waking too early is a specific kind of frustrating. This helps with the frustration. Notice what's solid: the floor, the chair, your own weight.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- when the day has been fine but you still feel braced
- when you have five minutes and no idea where to start
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Aim for something you could keep up in a waiting room without anyone noticing.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 Physiological sigh — 2 · 6 — for creative work, when you are at home and cannot settle, Coherent 4-4 breathing — 4 · 4 — for coming down after exercise, when the day has been loud or Coherent 5-5 breathing — 5 · 5 — for a ten-minute window, when you are too tired to try hard.