Breathing exercise · 5 · 2 · 7
5-2-7 breathing for Friday evening, if you are new to this
The pattern is 5 · 2 · 7, which is five, a brief hold, then seven out.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 5 counts, hold for 2. Then out for 7, slowly, without pushing. Nothing here assumes you have done this before. 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 8 rounds this practice runs 112 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- when you notice your shoulders are up near your ears
- when your thoughts are moving faster than you are
Tips
- Count in your head, or let the circle on this page count for you.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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 How to use Double-inhale sigh for a cold morning, when you need to stop thinking about work, 4-6 breath (4 · 6) for the morning after, if you are sceptical about all of this or How to use 5-7 breathing for deep focus, when you feel fine and want to stay that way.