Breathing exercise · 5 · 2 · 7
5-2-7 breathing: 5 rounds for Monday morning
5 · 2 · 7 breathing: five, a brief hold, then seven out.
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. After a day of screens, the eyes and the shoulders need this first. Nothing abstract for the next few minutes.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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
- in the two minutes after a difficult phone call
- at your desk, with the screen turned off for a moment
- in the minutes before an appointment you are dreading
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- If you lose count, start the round again rather than guessing.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 Beginner box breathing, Coherent 5-5 breathing for a cold morning or 7-11 breathing: 10 rounds for heated moments.