Breathing exercise · 3 · 5 · 7
3-5-7 breath (3 · 5 · 7) for the commute, after eating too much
Simple counts — 3 · 5 · 7 — and a circle that keeps time.
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. Do this sitting up, not lying down, if you have just eaten. Let the physical world hold your attention.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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 a hospital corridor, waiting for news
- when the weather has been grey for a week
- when your hands are cold and your chest is tight
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 4-8 breathing: 10 rounds for a lonely evening, before something difficult, Coherent 6-6 breathing for heated moments or 4-6 breath (4 · 6) for heated moments.