Breathing exercise · 5 · 2 · 7
5-2-7 breath (5 · 2 · 7) for the morning after, when you are on your own
A 5 · 2 · 7 rhythm — five, a brief hold, then seven out.
Follow the circle. It counts for you.
How it works
The ratio is 5 in, hold for 2, 7 out. Only the out-breath needs any attention. Being on your own is not required, but it does make this simpler. Stay with what you can actually feel.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
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 have read the same paragraph three times
- in the two minutes after a difficult phone call
- in a hospital corridor, waiting for news
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- A shorter pattern done consistently beats a longer one done once.
- 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 2-1-4 breathing for bedtime, Double-inhale sigh: 6 rounds for bedtime or 3-6 breath (3 · 6) for a lonely evening.