Breathing exercise · 5 · 2 · 7
How to use 5-2-7 breathing for a grey day, when you are not in the mood
Simple counts — 5 · 2 · 7 — and a circle that keeps time.
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. Not being in the mood is a normal starting point. Stay with what you can actually feel.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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
- on a train or a bus, with your bag on your lap
- while you are waiting for something to start
- just before you have to say something difficult
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- The pauses should never feel like a competition. Shorten them if they do.
- 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 5-7 breath (5 · 7) for heated moments, after eating too much, How to use Uneven box breathing for exam nerves, when you have been putting it off or Beginner box breathing exercise for Monday morning — when you want to finish something.