Breathing exercise · 5 · 2 · 7
5-2-7 breathing for Monday morning, when you are somewhere noisy
5 · 2 · 7 breathing: 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. Noise is fine. You are not trying to hear anything subtle. Simple things first: contact, weight, temperature.
Why it can help
The exhale is doing the counting for you, which means you have less attention left over to worry with.
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
- while you are waiting for something to start
- in the two minutes after a difficult phone call
- at the start of a study session, to set the tone
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- You can do this with your eyes open. Nothing here requires privacy.
- 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 How to use 6-2-6-2 breathing for bedtime, when you need to stop thinking about work, Box breathing for exam nerves, when you are at home and cannot settle or 2-1-4 breathing for a study session, when you only have a few minutes.