Breathing exercise · 5 · 2 · 7
5-2-7 breathing exercise for anxious moments — when you need something unremarkable
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. Nothing dramatic happens here, and that is deliberate. Simple things first: contact, weight, temperature.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
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
- when you wake at 3am and the room feels too quiet
- at your desk, with the screen turned off for a moment
- when you notice your shoulders are up near your ears
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Do the last round slightly smaller than the others. It makes stopping easier.
- Never push through a hold. Coming out of it early is always the right call.
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.