Breathing exercise · 3 · 5 · 7
3-5-7 breathing exercise for a break at work — when you are too tired to try hard
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. Too tired to try hard is exactly the right amount of tired for this. Stay with what you can actually feel.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
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
- as a way to mark the end of the working day
- when you are the only person awake in the house
- when you cannot sleep and do not want to get up
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Never push through a hold. Coming out of it early is always the right call.
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 Uneven box breath (4 · 4 · 6 · 2) for Monday morning, on a low-energy afternoon, 5-7 breathing: 12 rounds for creative work, when you are not sure this will work or Tight box breathing exercise for a hard conversation — if you are tired of apps.