Breathing exercise · 5 · 2 · 7
5-2-7 breathing — 5 · 2 · 7 — for the commute, when you have woken up too early
A 5 · 2 · 7 rhythm — five, a brief hold, then seven out.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 5 counts, hold for 2. Then out for 7, slowly, without pushing. Waking too early is a specific kind of frustrating. This helps with the frustration. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
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 5 rounds this practice runs 70 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when you have five minutes and no idea where to start
- after a long drive, to shake off the alertness
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 5-7 breath (5 · 7) for bedtime, when you are somewhere unfamiliar, How to use 5-2-7 breathing for anxious moments, on a low-energy afternoon or 3-6 breathing — 3 · 6 — for deep focus, if you are doing this in the middle of the day.