Breathing exercise · 3 · 5 · 7
3-5-7 breath (3 · 5 · 7) for the morning
A a staircase down: three, five, seven pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
The ratio is 3 in, hold for 5, 7 out. Only the out-breath needs any attention. Being on your own is not required, but it does make this simpler. Let the physical world hold your attention.
Why it can help
Long exhales give the diaphragm a slow, full range of movement, which is why the shoulders often drop on their own.
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
- when someone has annoyed you and you need to not react
- before you open the email you have been avoiding
- when you cannot sleep and do not want to get up
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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.
If this rhythm does not suit you, try Quick 2-1-2-1 breathing when you are short on time, 4-8 breath (4 · 8) for coming down after exercise or How to use Beginner box breathing for being unwell.