Breathing exercise · 5 · 7
How to use 5-7 breathing for anxious moments, when you have been on screens all day
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. After a day of screens, the eyes and the shoulders need this first. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
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
- when you cannot sleep and do not want to get up
- as a way to mark the end of the working day
- when your hands are cold and your chest is tight
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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.