Breathing exercise · 5 · 7
How to use 5-7 breathing for a hot day, when you have tried everything else
A five in, seven out pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
The ratio is 5 in, 7 out. Only the out-breath needs any attention. This assumes you have already tried the obvious things. Stay with what you can actually feel.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
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
- in the two minutes after a difficult phone call
- before you walk into a room full of people
- at the kitchen table, with a cup of tea going cold
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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 7-11 breathing exercise for a long illness — on a day that started badly, 7-11 breathing: 4 rounds for the middle of the night, when you cannot concentrate on anything else or Soft 4-7-8 breathing for the morning after, when you want something simple.