Breathing exercise · 5 · 2 · 7
5-2-7 breath (5 · 2 · 7) for bedtime, when you are not sure this will work
The pattern is 5 · 2 · 7, which is 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. Not being sure it will work is a perfectly good reason to try it once. Let the physical world hold your attention.
Why it can help
The ratio matters more than the depth. Shallow but long beats deep and rushed.
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
- after an argument, before you decide what to say next
- when you have been given bad news and need to keep functioning
- on a train or a bus, with your bag on your lap
Tips
- Count in your head, or let the circle on this page count for you.
- 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 3-5-7 breathing for a hospital waiting room, if you are fitting this around other people, How to use Slow box breathing for a grey day, when you have just finished work or Box breath (4 · 4 · 4 · 4) for travel days, when you cannot concentrate on anything else.