Breathing exercise · 5 · 2 · 7
How to use 5-2-7 breathing for a reset
Rounds of 5 · 2 · 7, with the counting done for you.
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. Bad weather is a decent excuse to stay in and do this. Notice what's solid: the floor, the chair, your own weight.
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 4 rounds this practice runs 56 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the start of a study session, to set the tone
- when you cannot sleep and do not want to get up
- after a long drive, to shake off the alertness
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Practising when you are calm makes it available when you are not.
- 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 5-2-7 breathing — 5 · 2 · 7 — for a long illness, when you have just finished work, How to use 3-6 breathing for a hard conversation or How to use Box breathing for a cold morning.