Breathing exercise · 5 · 7
How to use 5-7 breathing
Quick 5-7 rounds, with the counting done for you.
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. Needing to clear your mind is a more compelling reason than just trying to relax. Focus on what you can physically sense.
Why it can help
It's challenging to maintain tension while breathing out slowly. The two actions don't align well.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have a few minutes and feel stuck on what to do
- when the midday slump hits and you need a pick-me-up
- in the moments before you face a task that's making you anxious
Tips
- The numbers are just a suggestion. If a count feels too long, adjust by reducing each side by one.
- You don't need to take deep breaths. The goal is to breathe long and softly.
- This technique has no holds, making it a great option if you're anxious about holding your breath.
Please note
If holding your breath causes dizziness or discomfort, omit the holds and breathe slowly and evenly instead. Avoid pushing through any lightheadedness. If you're pregnant, or have a heart, blood pressure, or lung condition, consult a doctor before attempting breath holds.
If this rhythm does not suit you, try How to use Double-inhale sigh for a hot day, Physiological sigh for a cold morning or Double-inhale sigh: 12 rounds for Sunday evening.