Breathing exercise · 5 · 2 · 7
5-2-7 breath (5 · 2 · 7) for a study session, when you are cold and want to be warm
Simple counts — 5 · 2 · 7 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
In for 5, hold for 2, out for 7. The exhale is longer than the inhale — that is the entire instruction. Get a blanket first. Being cold defeats the point. Let the physical world hold your attention.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
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 5 rounds this practice runs 70 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when your hands are cold and your chest is tight
- when the afternoon has gone flat
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Never push through a hold. Coming out of it early is always the right call.
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.