Breathing exercise · 5 · 7
How to use 5-7 breathing for a hospital waiting room, when you are not sure this will work
The pattern is 5 · 7, which is 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. Not being sure it will work is a perfectly good reason to try it once. Start with what's physical. Everything else can wait.
Why it can help
You are not emptying your lungs, just taking longer to do it. The extra seconds are where the effect lives.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- when you notice your shoulders are up near your ears
- when your hands are cold and your chest is tight
Tips
- Do it before you need it once, so that it is familiar when you do.
- 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.