Breathing exercise · 5 · 2 · 7
5-2-7 breathing exercise for caring for someone — when you have just finished work
Rounds of 5 · 2 · 7, with the counting done for you.
Follow the circle. It counts for you.
How it works
In for 5, hold for 2, out for 7. The exhale is longer than the inhale — that is the entire instruction. The gap right after work is the easiest one to use. Start with what's physical. Everything else can wait.
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 6 rounds this practice runs 84 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your thoughts are moving faster than you are
- as a way to mark the end of the working day
- at your desk, with the screen turned off for a moment
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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.