Breathing exercise · 5 · 7
How to use 5-7 breathing for a grey day, when you feel restless rather than tired
Simple counts — 5 · 7 — and a circle that keeps time.
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. Restless is different from tired, and it needs a different approach. Notice what's solid: the floor, the chair, your own weight.
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 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the afternoon has gone flat
- when you have read the same paragraph three times
- when you are the only person awake in the house
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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 How to use Coherent 6-6 breathing for days when everything is too much, before you go back to something hard, 4-7-8 breath (4 · 7 · 8) for a study session, when the house is busy or Coherent 6-6 breathing exercise for the morning — when you need something unremarkable.