Breathing exercise · 3 · 5 · 7
3-5-7 breath (3 · 5 · 7) for creative work, when the weather has kept you inside
A 3 · 5 · 7 rhythm — 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. Bad weather is a decent excuse to stay in and do this. Notice what's solid: the floor, the chair, your own weight.
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
- when your thoughts are moving faster than you are
- after an argument, before you decide what to say next
- when you have been given bad news and need to keep functioning
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Set a timer for the rounds you want, so you are not watching the clock.
- Never push through a hold. Coming out of it early is always the right call.
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 5-5 breathing — 5 · 5 — for the hours after people leave, if you are fitting this around other people, 2-1-4 breathing — 2 · 1 · 4 — for a break at work, when you are short on time or Beginner box breathing: 12 rounds for being unwell, when you have been meaning to start.