Breathing exercise · 3 · 5 · 7
3-5-7 breathing: 10 rounds for jet lag
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. For days that were loud from the moment they started. Start with what's physical. Everything else can wait.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
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 you cannot sleep and do not want to get up
- in a hospital corridor, waiting for news
- when the day has been fine but you still feel braced
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 4-8 breathing for days when everything is too much, How to use Uneven box breathing for the commute or 4-7-8 breath (4 · 7 · 8) for Sunday evening.