Breathing exercise · 5 · 2 · 7
5-2-7 breathing for the hours after people leave, when nothing else has worked today
5 · 2 · 7 breathing: five, a brief hold, then seven out.
Follow the circle. It counts for you.
How it works
Breathe in for 5, hold for 2, then let the breath go for 7 counts. Nothing else has worked today. That is not a reason to skip this. Simple things first: contact, weight, temperature.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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 5 rounds this practice runs 70 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- at your desk, with the screen turned off for a moment
- when the afternoon has gone flat
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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.