Breathing exercise · 5 · 2 · 7
How to use 5-2-7 breathing for a stolen moment of caregiving, when you only have a few minutes
Rounds of 5 · 2 · 7, with the counting done for you.
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. A few minutes is the whole requirement. We'll stay close to sensations rather than ideas.
Why it can help
The exhale is doing the counting for you, which means you have less attention left over to worry with.
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 12 rounds this practice runs 168 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- before a presentation, in the corridor
- when the afternoon has gone flat
- when your hands are cold and your chest is tight
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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.
If this rhythm does not suit you, try Quick 2-1-2-1 breathing exercise for the morning — on a day that started badly, 4-7-8 breathing — 4 · 7 · 8 — for Monday morning, when you feel fine and want to stay that way or 3-5-7 breath (3 · 5 · 7) for a long wait, when you want something simple.