Breathing exercise · 5 · 7
How to use 5-7 breathing for deep focus, when you feel fine and want to stay that way
The pattern is 5 · 7, which is five in, seven out.
Follow the circle. It counts for you.
How it works
The ratio is 5 in, 7 out. Only the out-breath needs any attention. Feeling fine is a good reason to do this, not a reason to skip it. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Because the exhale is long, the next inhale usually arrives on its own, without you having to pull for it.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when your thoughts are moving faster than you are
- when you have been given bad news and need to keep functioning
- while you are waiting for something to start
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- You can do this with your eyes open. Nothing here requires privacy.
- No holds means no buildup. The rhythm does all the work.
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 Gentle box breathing — 3 · 3 · 3 · 3 — for a big decision, when you need to stop thinking about work, 4-6 breathing for the morning, when you want something simple or Soft 4-7-8 breathing exercise for the commute — when you want to finish something.