Breathing exercise · 5 · 2 · 7
How to use 5-2-7 breathing for the end of the working day, if you are doing this in the middle of the day
The pattern is 5 · 2 · 7, which is 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. Midday is an underrated time for this. Simple things first: contact, weight, temperature.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
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
- when the weather has been grey for a week
- at the start of a study session, to set the tone
- when you notice your shoulders are up near your ears
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Keep your jaw loose. People clench it without noticing during holds.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 How to use 6-2-6-2 breathing for heated moments, 3-5-7 breath (3 · 5 · 7) for a hard conversation or Box breath for a stolen moment of caregiving.