Breathing exercise · 5 · 2 · 7
5-2-7 breath (5 · 2 · 7) for a hospital waiting room, when the day has been loud
5 · 2 · 7 breathing: five, a brief hold, then seven out.
Follow the circle. It counts for you.
How it works
Take 5 counts to breathe in, hold for 2, and 7 to breathe out. Keep the out-breath unhurried. For days that were loud from the moment they started. We'll stay close to sensations rather than ideas.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Hold | 2s | 5s |
| Exhale | 7s | 7s |
One round is 14 seconds. At the default 12 rounds this practice runs 168 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- when you are the only person awake in the house
- when you have been given bad news and need to keep functioning
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- A hold should feel like a pause, not like running out of air.
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 Slow box breathing exercise for the end of the working day — when you need to stop thinking about work, How to use 6-2-6-2 breathing for bedtime, when you need to stop thinking about work or Physiological sigh: 10 rounds for a grey day, when you want something simple.