Breathing exercise · 3 · 5 · 7
3-5-7 breathing — 3 · 5 · 7 — for the hours after people leave, when you have tried everything else
Rounds of 3 · 5 · 7, with the counting done for you.
Follow the circle. It counts for you.
How it works
In for 3, hold for 5, out for 7. The exhale is longer than the inhale — that is the entire instruction. This assumes you have already tried the obvious things. Notice what's solid: the floor, the chair, your own weight.
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 10 rounds this practice runs 150 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the two minutes after a difficult phone call
- in a hospital corridor, waiting for news
- just before you have to say something difficult
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 Gentle box breathing exercise for travel days — when you want something simple, Gentle box breath (3 · 3 · 3 · 3) for the morning, before something difficult or 4-7-8 breathing: 4 rounds for the end of the working day, if you are new to this.