Breathing exercise · 5 · 2 · 7
How to use 5-2-7 breathing for jet lag, when you are doing this for the first time
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. If this is your first go, stay with the plainest version of the instructions. Nothing abstract for the next few minutes.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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 10 rounds this practice runs 140 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when your thoughts are moving faster than you are
- before you walk into a room full of people
- as a way to mark the end of the working day
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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 4-6 breath (4 · 6) for anxious moments, when you have more time than usual, 4-6 breathing for a study session, when the weather has kept you inside or Quick 2-1-2-1 breathing: 6 rounds for the early months, when you feel fine and want to stay that way.