Breathing exercise · 5 · 2 · 7
5-2-7 breathing for a lonely evening, when you have just finished work
A 5 · 2 · 7 rhythm — 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. The gap right after work is the easiest one to use. The body is the most reliable place to begin.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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
- before a presentation, in the corridor
- after a long drive, to shake off the alertness
- when your thoughts are moving faster than you are
Tips
- A shorter pattern done consistently beats a longer one done once.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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.
If this rhythm does not suit you, try 4-8 breathing: 4 rounds for jet lag, when you have just finished work, 4-6 breathing exercise for a hard week — when you feel fine and want to stay that way or Coherent 4-4 breathing for creative work, when you need to stop thinking about work.