Breathing exercise · 5 · 2 · 7
5-2-7 breathing — 5 · 2 · 7 — for physical discomfort, when you have been meaning to start
5 · 2 · 7 breathing: five, a brief hold, then seven out.
Follow the circle. It counts for you.
How it works
Take 5 counts to breathe in, hold for 2, and 7 to breathe out. Keep the out-breath unhurried. You have been meaning to start. This is the least intimidating way in. Stay with what you can actually feel.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
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 the afternoon has gone flat
- when you notice your shoulders are up near your ears
- when your thoughts are moving faster than you are
Tips
- Count in your head, or let the circle on this page count for you.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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.