Breathing exercise · 5 · 2 · 7
5-2-7 breath (5 · 2 · 7) for coming down after exercise, when you cannot concentrate on anything else
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. When concentration is gone, work with what is left. The body is the most reliable place to begin.
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 4 rounds this practice runs 56 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- at your desk, with the screen turned off for a moment
- before you walk into a room full of people
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.
- 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 Coherent 5-5 breath (5 · 5) for a noisy room, when you need something unremarkable, Coherent 6-6 breathing for a night shift, when you are doing this for the first time or Box breathing: 6 rounds for Monday morning, when you have been putting it off.