Breathing exercise · 5 · 2 · 7
5-2-7 breathing exercise for a hard week — when you cannot concentrate on anything else
A 5 · 2 · 7 rhythm — five, a brief hold, then seven out.
Follow the circle. It counts for you.
How it works
Breathe in for 5, hold for 2, then let the breath go for 7 counts. When concentration is gone, work with what is left. The body is the most reliable place to begin.
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 6 rounds this practice runs 84 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- in the minutes before an appointment you are dreading
- before you open the email you have been avoiding
Tips
- If you lose count, start the round again rather than guessing.
- Try the same pattern at a different time of day and see whether it feels different.
- 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 Coherent 6-6 breathing for a long illness, when you feel fine and want to stay that way, Box breathing: 5 rounds for heavy days, if you are fitting this around other people or 7-11 breath (7 · 11) for a big decision, if you are fitting this around other people.