Breathing exercise · 3 · 5 · 7
3-5-7 breathing — 3 · 5 · 7 — for creative work, after a difficult conversation
A 3 · 5 · 7 rhythm — a staircase down: three, five, seven.
Follow the circle. It counts for you.
How it works
Breathe in for 3, hold for 5, then let the breath go for 7 counts. Difficult conversations leave a residue. This is for the residue. Nothing abstract for the next few minutes.
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 10 rounds this practice runs 150 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have been given bad news and need to keep functioning
- in the car, parked, before you go inside
- at the start of a study session, to set the tone
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 How to use Quick 2-1-2-1 breathing for exam nerves, when you are too tired to try hard, 6-2-6-2 breathing for a big decision, when you feel fine and want to stay that way or Box breathing exercise for a big decision — when you cannot concentrate on anything else.