Breathing exercise · 3 · 5 · 7
3-5-7 breath (3 · 5 · 7) for a lonely evening, when you feel fine and want to stay that way
Simple counts — 3 · 5 · 7 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 3 counts, hold for 5. Then out for 7, slowly, without pushing. Feeling fine is a good reason to do this, not a reason to skip it. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Long exhales give the diaphragm a slow, full range of movement, which is why the shoulders often drop on their own.
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 10 rounds this practice runs 150 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when the afternoon has gone flat
- while you are waiting for something to start
- when you have read the same paragraph three times
Tips
- Do it before you need it once, so that it is familiar when you do.
- If you lose count, start the round again rather than guessing.
- A hold should feel like a pause, not like running out of air.
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 Box breath (4 · 4 · 4 · 4) for travel days, when you cannot concentrate on anything else, Coherent 6-6 breathing — 6 · 6 — for jet lag, when you are not sure this will work or 5-2-7 breathing — 5 · 2 · 7 — for exam nerves, when you are doing this for the first time.