Breathing exercise · 5 · 2 · 7
5-2-7 breathing exercise for a hard conversation — when the house is busy
Rounds of 5 · 2 · 7, with the counting done for you.
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. It works with other people in the house. You do not need silence. Let the physical world hold your attention.
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 10 rounds this practice runs 140 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- when someone has annoyed you and you need to not react
- when the weather has been grey for a week
Tips
- Practising when you are calm makes it available when you are not.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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 3-6 breathing exercise for physical discomfort, Soft 4-7-8 breathing for a cold morning or 6-2-6-2 breathing for Monday morning.