Breathing exercise · 5 · 2 · 7
How to use 5-2-7 breathing for the morning after, when you have been on screens all day
A 5 · 2 · 7 rhythm — 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. After a day of screens, the eyes and the shoulders need this first. Start with what's physical. Everything else can wait.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
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 you walk into a room full of people
- while you are waiting for something to start
- when someone has annoyed you and you need to not react
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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 2-1-4 breathing: 12 rounds for a hard conversation, if you are new to this, 4-2-6 breath (4 · 2 · 6) for heated moments, after a difficult conversation or Gentle box breathing for the hours after people leave, if you are sceptical about all of this.