Breathing exercise · 5 · 2 · 7
5-2-7 breathing — 5 · 2 · 7 — for exam nerves, when you are doing this for the first time
A 5 · 2 · 7 rhythm — 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. If this is your first go, stay with the plainest version of the instructions. We'll stay close to sensations rather than ideas.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
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 6 rounds this practice runs 84 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the afternoon has gone flat
- when your thoughts are moving faster than you are
- when you have been given bad news and need to keep functioning
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Keep your jaw loose. People clench it without noticing during holds.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 5-2-7 breath (5 · 2 · 7) for a break at work, when your attention is scattered, 5-7 breathing exercise for deep focus — when you are too tired to try hard or Coherent 4-4 breathing exercise for jet lag — when you have been putting it off.