Breathing exercise · 5 · 7
How to use 5-7 breathing for heated moments, when you are doing this for the first time
5 · 7 breathing: five in, seven out.
Follow the circle. It counts for you.
How it works
Breathe in for 5, then let the breath go for 7 counts. If this is your first go, stay with the plainest version of the instructions. Simple things first: contact, weight, temperature.
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 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- when you wake at 3am and the room feels too quiet
- when the afternoon has gone flat
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Try the same pattern at a different time of day and see whether it feels different.
- 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 4-2-6 breathing for coming down after exercise, when the day has been loud, Coherent 6-6 breathing — 6 · 6 — for travel days, when you have already had a long week or 5-2-7 breathing: 12 rounds for a hard week, after a difficult conversation.