Breathing exercise · 3 · 5 · 7
3-5-7 breathing — 3 · 5 · 7 — for a hard week, when you need to stop thinking about work
Simple counts — 3 · 5 · 7 — and a circle that keeps time.
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. Work thoughts are allowed to be there. They just do not get to drive. Notice what's solid: the floor, the chair, your own weight.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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
- in a hospital corridor, waiting for news
- when you have been given bad news and need to keep functioning
- at your desk, with the screen turned off for a moment
Tips
- A shorter pattern done consistently beats a longer one done once.
- Practising when you are calm makes it available when you are not.
- 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 breathing — 4 · 6 — for Sunday evening, when you have already had a long week, Coherent 6-6 breath (6 · 6) for jet lag, if you are tired of apps or 4-6 breathing for the commute, when you have woken up too early.