Breathing exercise · 3 · 5 · 7
3-5-7 breathing — 3 · 5 · 7 — for a cold morning, when you are on your own
3 · 5 · 7 breathing: a staircase down: three, five, seven.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 3 counts, hold for 5. Then out for 7, slowly, without pushing. Being on your own is not required, but it does make this simpler. Simple things first: contact, weight, temperature.
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 6 rounds this practice runs 90 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your thoughts are moving faster than you are
- while you are waiting for something to start
- in a hospital corridor, waiting for news
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 4-6 breath (4 · 6) for heated moments, if you have done this a hundred times, Box breathing — 4 · 4 · 4 · 4 — for Sunday evening, when you are not in the mood or 4-8 breathing — 4 · 8 — for creative work, when you are too tired to try hard.