Breathing exercise · 5 · 7
How to use 5-7 breathing for the morning after, when the day has been loud
5 · 7 breathing: five in, seven out.
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. For days that were loud from the moment they started. We'll stay close to sensations rather than ideas.
Why it can help
The exhale is doing the counting for you, which means you have less attention left over to worry with.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- as a way to mark the end of the working day
- when you wake at 3am and the room feels too quiet
- when you cannot sleep and do not want to get up
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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.