Breathing exercise · 5 · 2 · 7
5-2-7 breathing — 5 · 2 · 7 — for the morning, when you want something simple
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. Simple is the point. There is no advanced version to graduate to. Nothing abstract for the next few minutes.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
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
- after a long drive, to shake off the alertness
- at your desk, with the screen turned off for a moment
- when you cannot sleep and do not want to get up
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- A shorter pattern done consistently beats a longer one done once.
- 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 How to use Physiological sigh for a ten-minute window, when you want something simple, Slow box breathing: 10 rounds for creative work, when you feel fine and want to stay that way or Coherent 4-4 breathing — 4 · 4 — for a study session, when you want to finish something.