Breathing exercise · 5 · 7
How to use 5-7 breathing for a stolen moment of caregiving, when you want to finish something
Rounds of 5 · 7, 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. Wanting to finish something is a better motivation than wanting to relax. Stay with what you can actually feel.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
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 five minutes and no idea where to start
- when the afternoon has gone flat
- in the minutes before an appointment you are dreading
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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.