Breathing exercise · 3 · 5 · 7
3-5-7 breath (3 · 5 · 7) for being unwell, when you are somewhere noisy
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. Noise is fine. You are not trying to hear anything subtle. Stay with what you can actually feel.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
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 6 rounds this practice runs 90 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when you are tired but cannot afford to be
- after a long drive, to shake off the alertness
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- The pauses should never feel like a competition. Shorten them if they do.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 Coherent 6-6 breathing: 5 rounds, Physiological sigh: 5 rounds for the morning after or How to use Physiological sigh for the commute.