Breathing exercise · 5 · 2 · 7
5-2-7 breathing exercise for a reset — when you are cold and want to be warm
Rounds of 5 · 2 · 7, with the counting done for you.
Follow the circle. It counts for you.
How it works
Take 5 counts to breathe in, hold for 2, and 7 to breathe out. Keep the out-breath unhurried. Get a blanket first. Being cold defeats the point. Nothing abstract for the next few minutes.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
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 8 rounds this practice runs 112 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
- when you notice your shoulders are up near your ears
- when you are tired but cannot afford to be
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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 4-2-6 breath (4 · 2 · 6) for the morning after, before you go back to something hard, Soft 4-7-8 breathing exercise for a break at work — when the day has been loud or Coherent 4-4 breathing: 12 rounds for a lonely evening, if you are new to this.