Breathing exercise · 3 · 5 · 7
3-5-7 breathing: 4 rounds for a grey day
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. It works with other people in the house. You do not need silence. Stay with what you can actually feel.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
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 4 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the car, parked, before you go inside
- as a way to mark the end of the working day
- while you are waiting for something to start
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 Coherent 6-6 breathing, Coherent 4-4 breath for coming down after exercise or 7-11 breathing: 4 rounds.