Breathing exercise · 5 · 2 · 7
How to use 5-2-7 breathing for a hospital waiting room, when you are waiting for something
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. Waiting is dead time you can spend on this instead. The body is the most reliable place to begin.
Why it can help
Long exhales give the diaphragm a slow, full range of movement, which is why the shoulders often drop on their own.
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
- in the minutes before an appointment you are dreading
- when you have been given bad news and need to keep functioning
- when you have read the same paragraph three times
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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 2-1-4 breathing exercise for the end of the working day — when you only have a few minutes, 7-11 breathing: 8 rounds for a hospital waiting room, before something difficult or Gentle box breath (3 · 3 · 3 · 3) for the morning, before something difficult.