Breathing exercise · 5 · 2 · 7
5-2-7 breath (5 · 2 · 7) for travel days
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
Breathe in for 5, hold for 2, then let the breath go for 7 counts. Work thoughts are allowed to be there. They just do not get to drive. Start with what's physical. Everything else can wait.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
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 12 rounds this practice runs 168 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- in the minutes before an appointment you are dreading
- before a presentation, in the corridor
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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 5-7 breathing, 4-8 breathing for the hours after people leave or Quick 2-1-2-1 breathing: 12 rounds.