Breathing exercise · 3 · 5 · 7
3-5-7 breath (3 · 5 · 7) for the hours after people leave, when you are not in the mood
Rounds of 3 · 5 · 7, with the counting done for you.
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. Not being in the mood is a normal starting point. Simple things first: contact, weight, temperature.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
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 5 rounds this practice runs 75 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- when your thoughts are moving faster than you are
- when you have been given bad news and need to keep functioning
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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.