Breathing exercise · 3 · 5 · 7
3-5-7 breath (3 · 5 · 7) for physical discomfort, if you have five quiet minutes
Rounds of 3 · 5 · 7, with the counting done for you.
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. Five quiet minutes is enough. Ten is generous. Notice what's solid: the floor, the chair, your own weight.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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
- in a hospital corridor, waiting for news
- while you are waiting for something to start
- before a presentation, in the corridor
Tips
- Do it before you need it once, so that it is familiar when you do.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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 Beginner box breath (2 · 2 · 2 · 2) for a hard week, on a day that started badly, Coherent 4-4 breathing: 5 rounds for a big decision, when you are cold and want to be warm or 3-6 breathing — 3 · 6 — for a grey day, when the weather has kept you inside.