Breathing exercise · 5 · 2 · 7
5-2-7 breathing if you have five quiet minutes
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
The ratio is 5 in, hold for 2, 7 out. Only the out-breath needs any attention. Five quiet minutes is enough. Ten is generous. Stay with what you can actually feel.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
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 been given bad news and need to keep functioning
- just before you have to say something difficult
- after a long drive, to shake off the alertness
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Try the same pattern at a different time of day and see whether it feels different.
- 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 a stolen moment of caregiving, on a day that started badly, Tight box breathing exercise for a lonely evening or Tight box breathing: 10 rounds for Friday evening.