Breathing exercise · 5 · 2 · 7
5-2-7 breathing for being unwell
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. Too tired to try hard is exactly the right amount of tired for this. Simple things first: contact, weight, temperature.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
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 6 rounds this practice runs 84 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- when you notice your shoulders are up near your ears
- when you wake at 3am and the room feels too quiet
Tips
- If you lose count, start the round again rather than guessing.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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 Beginner box breathing for the middle of the night, 7-11 breath (7 · 11) for heavy days or Coherent 6-6 breathing for a reset.