Breathing exercise · 5 · 2 · 7
5-2-7 breathing exercise for jet lag — if you are new to this
5 · 2 · 7 breathing: five, a brief hold, then seven out.
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. Nothing here assumes you have done this before. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
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 your thoughts are moving faster than you are
- when you cannot sleep and do not want to get up
- as a way to mark the end of the working day
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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.
If this rhythm does not suit you, try 7-11 breathing exercise for a night shift — when you feel restless rather than tired, 5-7 breathing exercise for a hard week — when you have woken up too early or Double-inhale sigh for a break at work, when you are cold and want to be warm.