Breathing exercise · 3 · 5 · 7
3-5-7 breathing — 3 · 5 · 7 — for a long wait, on a day that started badly
3 · 5 · 7 breathing: a staircase down: three, five, seven.
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. A day that started badly does not have to stay that way. Stay with what you can actually feel.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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 5 rounds this practice runs 75 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the weather has been grey for a week
- when your hands are cold and your chest is tight
- in the two minutes after a difficult phone call
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Aim for something you could keep up in a waiting room without anyone noticing.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 breath (2 · 1 · 2 · 1) for a long wait, when you want to be left alone, 4-6 breathing for being unwell, when you feel restless rather than tired or How to use 4-2-6 breathing for a long wait, when you have more time than usual.