Breathing exercise · 5 · 7
How to use 5-7 breathing for travel days, when the house is busy
A five in, seven out pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Take 5 counts to breathe in, and 7 to breathe out. Keep the out-breath unhurried. It works with other people in the house. You do not need silence. The body is the most reliable place to begin.
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 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- after a long drive, to shake off the alertness
- when you are the only person awake in the house
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Sit upright. Your lungs work better when you are not folded in half.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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.