Breathing exercise · 5 · 2 · 7
5-2-7 breathing for physical discomfort, before you go back to something hard
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. Five minutes here is cheaper than an hour of grinding. The body is the most reliable place to begin.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
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
- when you cannot sleep and do not want to get up
- before you walk into a room full of people
- when you have five minutes and no idea where to start
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Never push through a hold. Coming out of it early is always the right call.
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 Beginner box breathing for a hard conversation, when you are somewhere unfamiliar, Soft 4-7-8 breathing: 6 rounds for the middle of the night, when you are not in the mood or 4-6 breath (4 · 6) for a stolen moment of caregiving, if you are tired of apps.