Calm

Sufi Zikr (Dhikr) Breathing

Five seconds in, seven seconds out, with room for a word of your own.

Also called: Zikr, Dhikr, Dhikr breathing, Zikr breathing, Remembrance breathing

Sufi Zikr breathing is a slow, even breath, five seconds in and seven seconds out, inspired by dhikr (zikr), the Islamic and Sufi practice of remembering God through repeated names or phrases. Spoon guides only the breathing pace; any words are yours.

Use it to slow down at the end of the day, or to give your own prayer or word a steady rhythm. Within a few rounds your shoulders drop and your mind goes quiet.

Pattern: In 5 s, out 7 s, no holds
Session: 33 rounds, 6 min 36 s
Good for: Winding down, a steady rhythm for prayer or reflection
Level: Beginner
Origin: Inspired by dhikr, the Sufi practice of remembrance
Needs: iPhone or Apple Watch

Try it now

Breathe in 5 s · Breathe out 7 s

Follow the circle for a few rounds. In Spoon you can do it from your wrist and see your heart rate respond.

How to do it

Sit upright and comfortably, hands resting, eyes closed or softly lowered.
If you keep a devotional practice, choose the word, name or phrase you want to carry. If not, rest your attention on the breath.
Breathe in gently through your nose for about 5 seconds.
Breathe out slowly for about 7 seconds. If you carry a word, let it settle on this longer exhale.
Start the next inhale as soon as the exhale ends. There are no holds.
Continue for 33 rounds, or fewer at first. Let the count fade into the background.
When you finish, sit still for a few quiet breaths before you open your eyes.

Benefits

Calm, unhurried breathing
Five breaths a minute is far slower than your everyday pace. Within a few rounds your whole body settles.
Your heart rhythm follows the breath
When 23 adults recited the rosary or a yoga mantra six times a minute, their natural cardiovascular rhythms grew stronger and fell into step with the breath^[1].
Room for your own words
Spoon gives you the pace and nothing else, so a prayer, a name or silence fits inside it.
Gentle enough for anyone
No holds and no fast breathing. If you can breathe slowly, you can start today.

What the research says

No study has tested this exact pattern. The closest is a 2001 study in the BMJ: 23 healthy adults recited the Ave Maria in Latin or a yoga mantra^[1]. Recited six times a minute, both produced strong, synchronized increases in the body's natural cardiovascular rhythms, and baroreflex sensitivity rose from 9.5 to 11.5 ms/mmHg^[1]. That was rosary prayer and mantra, not dhikr, but it shows what slow, rhythmic recitation does to the heart.

Slow breathing in general is well studied: a 2022 meta-analysis of 223 studies found it raises vagally mediated heart rate variability during practice and after it^[2]. Research on dhikr itself is thin. Its deeper meaning, which the Naqshbandi master Ubaydullah Ahrar called inward awareness of God, is a matter of faith that no breathing app can measure^[3].

What dhikr is

Dhikr, also spelled zikr, means remembrance. In Islam it is the practice of remembering God by repeating His names, short phrases of praise or the declaration of faith, silently or aloud, alone or together. A familiar form: many Muslims repeat each of three short phrases of praise 33 times after prayer^[4].

Sufi orders built whole spiritual paths around dhikr. The Naqshbandi order practices it silently and teaches awareness in breathing, with every exhale made in presence of mind^[3]. Other orders recite aloud, often together in a circle. Spoon's exercise borrows only the slow, steady pace.

Not the same as fast "Sufi breathing" videos

Some popular videos sold as Sufi breathing use sharp, fast breaths and breath holds of a minute or more. That is a modern breathwork format with its own risks, such as dizziness, tingling and fainting, and it is not dhikr. Spoon's Sufi Zikr is slow and has no holds.

Tips

Take the counts as a guide. Comfort comes first; never strain to stretch the exhale.
If a word matters to you, say it silently on the exhale. Spoon never supplies one.
Let the round count fade into the background. The pace matters more than finishing.
Start with 21 rounds (about 4 minutes) if 33 feels long.
If you follow a teacher or an order, keep their guidance for the practice and use Spoon only for the pace.

Safety

Low risk: no holds and no fast breathing. Stop and breathe normally if you feel dizzy.
Fast "Sufi breathing" routines with long breath holds are a different technique. Never do breath holds while driving, standing or in water.
Never practice while driving.

Sufi Zikr in Spoon

Spoon's Sufi Zikr is a breathing rhythm inspired by dhikr, not the devotional practice itself. It guides the pace only: 5 seconds in, 7 seconds out, fixed. You bring your own word, name or prayer, or none at all. Spoon never recites one.

The default is 33 rounds (6 minutes 36 seconds), and the screen counts each round as you go. Set anywhere from 3 rounds to about 20 minutes, one round at a time. Follow a breathing bubble or a wave on iPhone, with a soft bell at each phase change if you like. On Apple Watch, your wrist gets a tap at each change, so you can keep your eyes closed.

Fixed pattern: 5 s in, 7 s out, no holds.
Default 33 rounds (6:36); set 3 rounds to about 20 minutes.
A round counter on screen as you breathe.
Apple Watch taps your wrist at each phase change.
Voice guide on iPhone (off by default) says only Inhale and Exhale.
Optional target heart rate (40 to 120 BPM), off by default.
Add it to a playlist; sessions save to Apple Health as Mindful Minutes.

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Questions

What is zikr (dhikr)?

Dhikr, also spelled zikr, means remembrance. It is the Islamic practice of remembering God by repeating His names or short phrases of praise, silently or aloud, alone or in a group. In Sufism it is a central spiritual practice; the Naqshbandi order, for example, practices silent dhikr with awareness of the breath.

Is Spoon's Sufi Zikr the same as dhikr?

No. Spoon offers a breathing rhythm inspired by dhikr: 5 seconds in, 7 seconds out. It guides the pace only and never teaches or recites religious words. If you practice dhikr, you can carry your own words on the breath. If not, it works on its own as a slow, calming breath.

Why 33 rounds?

33 is a count familiar from Muslim devotion: many Muslims repeat each of three short phrases of praise 33 times after prayer. Spoon uses 33 rounds as its default, about six and a half minutes. You can choose shorter or longer sessions.

Is Sufi breathing safe?

Spoon's Sufi Zikr is gentle: slow breaths, no holds, fine for most people. Some online videos called Sufi breathing use fast breathing and long breath holds, a different technique that can cause dizziness or fainting. Do not confuse the two, and never practice breath holds while driving or in water.

Can I do it without a religious practice?

Yes. The pattern works on its own as a slow, calming breath at five breaths a minute. If you have a faith practice, you can bring your own words to it. Spoon adds no content of its own and never supplies a religious phrase.

Sources

Bernardi L, Sleight P, Bandinelli G, et al. Effect of rosary prayer and yoga mantras on autonomic cardiovascular rhythms: comparative study. BMJ, 2001. pubmed.ncbi.nlm.nih.gov
Laborde S et al. Effects of voluntary slow breathing on heart rate and heart rate variability: a systematic review and a meta-analysis. Neuroscience & Biobehavioral Reviews, 2022. pubmed.ncbi.nlm.nih.gov
The Golden Sufi Center. The Eleven Principles of the Naqshbandi Path. Teaching page. goldensufi.org
Questions on Islam. Why do we say tasbihat 33 times? What are the narrations regarding the issue? Reference site. questionsonislam.com

Updated October 2026. This page is for education, not medical advice. If you have a heart, lung or blood pressure condition, epilepsy, or you are pregnant, ask your doctor before you start a breathing practice with holds or fast breathing.