Breathing exercise · 5 · 2 · 7
5-2-7 breath (5 · 2 · 7) for a stolen moment of caregiving, when you are short on time
Rounds of 5 · 2 · 7, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 5 counts, hold for 2. Then out for 7, slowly, without pushing. Pick this one when you are short on time. Start with what's physical. Everything else can wait.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
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 6 rounds this practice runs 84 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you wake at 3am and the room feels too quiet
- on a train or a bus, with your bag on your lap
- when the afternoon has gone flat
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- You can do this with your eyes open. Nothing here requires privacy.
- 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: 5 rounds for days when everything is too much, when you feel restless rather than tired, Coherent 5-5 breathing for days when everything is too much, if you are doing this in the middle of the day or How to use 6-2-6-2 breathing for the morning after, after a long day.