Breathing exercise · 5 · 2 · 7
5-2-7 breathing for a hard conversation, if you have five quiet minutes
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. Five quiet minutes is enough. Ten is generous. Let the physical world hold your attention.
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 10 rounds this practice runs 140 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the car, parked, before you go inside
- when you are tired but cannot afford to be
- when the weather has been grey for a week
Tips
- Count in your head, or let the circle on this page count for you.
- Keep your jaw loose. People clench it without noticing during holds.
- 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.