Breathing exercise · 5 · 2 · 7
5-2-7 breathing for a big decision, when you have more time than usual
Simple counts — 5 · 2 · 7 — and a circle that keeps time.
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. This is the longer version, for a day with some slack in it. Start with what's physical. Everything else can wait.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
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
- just before you have to say something difficult
- when the weather has been grey for a week
- in the minutes before an appointment you are dreading
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Keep your jaw loose. People clench it without noticing during holds.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 3-6 breathing for anxious moments, when you have been putting it off, Box breathing for a ten-minute window, if you have five quiet minutes or How to use Double-inhale sigh for a long wait, when you feel fine and want to stay that way.