Breathing exercise · 3 · 5 · 7
3-5-7 breathing: 12 rounds for bedtime, when you have been putting it off
A 3 · 5 · 7 rhythm — a staircase down: three, five, seven.
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. You have been putting this off. Starting is the only step that matters. We'll stay close to sensations rather than ideas.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
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 12 rounds this practice runs 180 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when the day has been fine but you still feel braced
- before you walk into a room full of people
- when you wake at 3am and the room feels too quiet
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Two minutes done properly beats ten minutes done while checking your phone.
- A hold should feel like a pause, not like running out of air.
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.