Breathing exercise · 3 · 5 · 7
3-5-7 breathing: 8 rounds for deep focus
Rounds of 3 · 5 · 7, with the counting done for you.
Follow the circle. It counts for you.
How it works
Take 3 counts to breathe in, hold for 5, and 7 to breathe out. Keep the out-breath unhurried. If this is your first go, stay with the plainest version of the instructions. Start with what's physical. Everything else can wait.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
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 8 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- when you are tired but cannot afford to be
- when your thoughts are moving faster than you are
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Count in your head, or let the circle on this page count for you.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 4-4 breathing when the day has been loud, 4-7-8 breath for a hospital waiting room or Physiological sigh: 5 rounds.