Breathing exercise · 5 · 2 · 7
5-2-7 breathing — 5 · 2 · 7 — for coming down after exercise, when nothing else has worked today
Rounds of 5 · 2 · 7, with the counting done for you.
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 else has worked today. That is not a reason to skip this. Start with what's physical. Everything else can wait.
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 10 rounds this practice runs 140 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when your thoughts are moving faster than you are
- when someone has annoyed you and you need to not react
- when you have read the same paragraph three times
Tips
- A shorter pattern done consistently beats a longer one done once.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- A hold should feel like a pause, not like running out of air.
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 Soft 4-7-8 breathing exercise for the middle of the night — when you have tried everything else, 4-7-8 breathing for creative work, after a long day or 5-7 breathing for the early months, when you have woken up too early.