Breathing exercise · 5 · 7
How to use 5-7 breathing for jet lag, when you need to stop thinking about work
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. Work thoughts are allowed to be there. They just do not get to drive. Stay with what you can actually feel.
Why it can help
The ratio matters more than the depth. Shallow but long beats deep and rushed.
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 the afternoon has gone flat
- at your desk, with the screen turned off for a moment
- as a way to mark the end of the working day
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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.
If this rhythm does not suit you, try Soft 4-7-8 breathing exercise for a night shift — if you have five quiet minutes, How to use Coherent 5-5 breathing for coming down after exercise, if you are doing this instead of scrolling or Quick 2-1-2-1 breathing: 6 rounds for the early months, when you feel fine and want to stay that way.