Breathing exercise · 5 · 2 · 7
5-2-7 breathing — 5 · 2 · 7 — for being unwell, when you feel restless rather than tired
Simple counts — 5 · 2 · 7 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
In for 5, hold for 2, out for 7. The exhale is longer than the inhale — that is the entire instruction. Restless is different from tired, and it needs a different approach. The body is the most reliable place to begin.
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 12 rounds this practice runs 168 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- when someone has annoyed you and you need to not react
- after a long drive, to shake off the alertness
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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 4-8 breathing — 4 · 8 — for physical discomfort, when you want to finish something, 4-8 breathing exercise for heated moments — if you are sceptical about all of this or 5-2-7 breath (5 · 2 · 7) for the commute, after a long day.