Breathing exercise · 5 · 2 · 7
5-2-7 breathing: 12 rounds for the hours after people leave, when you want to be left alone
5 · 2 · 7 breathing: 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. Nothing here asks anything of you socially. We'll stay close to sensations rather than ideas.
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 12 rounds this practice runs 168 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- when you notice your shoulders are up near your ears
- before you walk into a room full of people
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 breath (5 · 7) for a long illness, when nothing else has worked today, Extended exhale or 5-2-7 breath (5 · 2 · 7) for being unwell, on a low-energy afternoon.