Breathing exercise · 5 · 2 · 7
5-2-7 breath (5 · 2 · 7) for anxious moments
Rounds of 5 · 2 · 7, with the counting done for you.
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. Restless is different from tired, and it needs a different approach. Start with what's physical. Everything else can wait.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
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 cannot sleep and do not want to get up
- while you are waiting for something to start
- as a way to mark the end of the working day
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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.
If this rhythm does not suit you, try Coherent 4-4 breathing for bedtime, when you are too tired to try hard, Physiological sigh breath (2 · 6) for overwhelm or Coherent 6-6 breath (6 · 6) for Monday morning.