Breathing exercise · 5 · 2 · 7
5-2-7 breathing for a long wait, if you are doing this in the middle of the day
Simple counts — 5 · 2 · 7 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Take 5 counts to breathe in, hold for 2, and 7 to breathe out. Keep the out-breath unhurried. Midday is an underrated time for this. Notice what's solid: the floor, the chair, your own weight.
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 10 rounds this practice runs 140 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- at the kitchen table, with a cup of tea going cold
- when you have five minutes and no idea where to start
- in the minutes before an appointment you are dreading
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Count in your head, or let the circle on this page count for you.
- A hold should feel like a pause, not like running out of air.
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.