Breathing exercise · 5 · 2 · 7
5-2-7 breathing exercise for the morning after — when you are somewhere noisy
A 5 · 2 · 7 rhythm — 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. Noise is fine. You are not trying to hear anything subtle. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Long exhales give the diaphragm a slow, full range of movement, which is why the shoulders often drop on their own.
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 have been given bad news and need to keep functioning
- at your desk, with the screen turned off for a moment
- when someone has annoyed you and you need to not react
Tips
- A shorter pattern done consistently beats a longer one done once.
- Set a timer for the rounds you want, so you are not watching the clock.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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.