Breathing exercise · 3 · 5 · 7
3-5-7 breath (3 · 5 · 7) for a cold morning, when you have been on screens all day
3 · 5 · 7 breathing: a staircase down: three, five, seven.
Follow the circle. It counts for you.
How it works
Breathe in for 3, hold for 5, then let the breath go for 7 counts. After a day of screens, the eyes and the shoulders need this first. We'll stay close to sensations rather than ideas.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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 12 rounds this practice runs 180 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when you notice your shoulders are up near your ears
- at your desk, with the screen turned off for a moment
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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.