Breathing exercise · 5 · 2 · 7
5-2-7 breathing exercise for deep focus — after a long day
5 · 2 · 7 breathing: five, a brief hold, then seven out.
Follow the circle. It counts for you.
How it works
The ratio is 5 in, hold for 2, 7 out. Only the out-breath needs any attention. Use it at the end of a long day, not at the start of one. Start with what's physical. Everything else can wait.
Why it can help
Because the exhale is long, the next inhale usually arrives on its own, without you having to pull for it.
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 4 rounds this practice runs 56 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- while you are waiting for something to start
- after a long drive, to shake off the alertness
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 5-5 breath (5 · 5) for being unwell, if you have done this a hundred times, 2-1-4 breath (2 · 1 · 4) for the middle of the night, when you are doing this for the first time or Physiological sigh — 2 · 6 — for a hard conversation, if you have five quiet minutes.