Breathing exercise · 3 · 5 · 7
3-5-7 breath (3 · 5 · 7) for days when everything is too much, when you are doing this for the first time
A a staircase down: three, five, seven pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Take 3 counts to breathe in, hold for 5, and 7 to breathe out. Keep the out-breath unhurried. If this is your first go, stay with the plainest version of the instructions. Start with what's physical. Everything else can wait.
Why it can help
The ratio matters more than the depth. Shallow but long beats deep and rushed.
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
- in the two minutes after a difficult phone call
- before you walk into a room full of people
- when you notice your shoulders are up near your ears
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Sit upright. Your lungs work better when you are not folded in half.
- 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.