5-5-7 Breathing Exercise For Relaxation

Calm down and reduce stress with this simple breathing exercise. By focusing on the breaths and making your exhale slightly longer than your inhale, you can take yourself from the fight or flight response back into feeling centered, relaxed and calm. Great to reduce stress and cool heated emotional states.

Transcript

Sit in a comfortable position with your spine straight and your feet flat on the floor.

Your eyes can be open or closed.

What we're going to do in this breathing exercise is we're going to inhale for the count of five.

We're going to hold for the count of five and we are going to exhale for the count of seven.

So to get ready just take a big deep breath in and out.

Let's begin inhale for one two three four five hold one two three four five exhale seven six five four three two one inhale one two three four five hold one two three four five exhale seven six five four three two one again in for one two three four five hold one two three four five exhale seven six five four three two one now continue this breathing counting in your own mind and as you continue this conscious breathing with steady rhythm begin to gently scan your senses.

Notice the scent of the air in your nose the red and orange on the inside of your eyelids your taste buds maybe you can taste the last thing you ate or drank the feeling of your bum on your chair and your feet spread wide on the earth the sound of my voice.

Now keep this conscious breathing pattern going breathe and scan breathe and scan in for five hold for five out for seven.

Keep this as many times as you need to help bring you back to a centered grounded calm emotional place.

When you are ready and not a moment sooner you can come back to a neutral natural breathing pattern a natural rhythm and you can come back into the room and carry on with your day.

Reviews

Great reminder to stay grounded during chaotic periods

Good guidance and option to make this session last longer, as needed. Thanks!

Nice breathing exercise! Thank you!