Breathing exercise · 5 · 2 · 7
5-2-7 breathing — 5 · 2 · 7 — for a ten-minute window, when you are not in the mood
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. Not being in the mood is a normal starting point. Let the physical world hold your attention.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
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
- when you have been given bad news and need to keep functioning
- when you are tired but cannot afford to be
- when you notice your shoulders are up near your ears
Tips
- A shorter pattern done consistently beats a longer one done once.
- Practising when you are calm makes it available when you are not.
- 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 How to use Gentle box breathing for coming down after exercise, when you are not sure this will work, 4-6 breathing exercise for days when everything is too much — if you are fitting this around other people or Coherent 4-4 breathing for physical discomfort, if you are fitting this around other people.