Breathing exercise · 5 · 7
How to use 5-7 breathing for the end of the working day, if you are doing this instead of scrolling
A five in, seven out pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Breathe in for 5, then let the breath go for 7 counts. Choosing this over scrolling counts as a good decision, even a small one. 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 10 rounds this practice runs 120 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 have read the same paragraph three times
- when you wake at 3am and the room feels too quiet
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 Box breathing for bedtime, when you have been putting it off, 5-7 breathing — 5 · 7 — for a break at work, if you are doing this instead of scrolling or How to use Beginner box breathing for a noisy room, when you need something unremarkable.