Breathing exercise · 3 · 5 · 7
3-5-7 breath (3 · 5 · 7) for a big decision, when nothing else has worked today
3 · 5 · 7 breathing: a staircase down: three, five, seven.
Follow the circle. It counts for you.
How it works
In for 3, hold for 5, out for 7. The exhale is longer than the inhale — that is the entire instruction. Nothing else has worked today. That is not a reason to skip this. Nothing abstract for the next few minutes.
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 | 3s | 0s |
| Hold | 5s | 3s |
| Exhale | 7s | 8s |
One round is 15 seconds. At the default 4 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before a presentation, in the corridor
- just before you have to say something difficult
- in the minutes before an appointment you are dreading
Tips
- Count in your head, or let the circle on this page count for you.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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 Quick 2-1-2-1 breathing for heated moments, on a day that started badly, Physiological sigh: 6 rounds for a long illness, when you want to be left alone or Soft 4-7-8 breathing — 4 · 4 · 8 — for a cold morning, when you want to be left alone.