Breathing exercise · 3 · 5 · 7
3-5-7 breathing exercise for exam nerves — when you are waiting for something
Simple counts — 3 · 5 · 7 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 3 counts, hold for 5. Then out for 7, slowly, without pushing. Waiting is dead time you can spend on this instead. 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
- when your thoughts are moving faster than you are
- in the car, parked, before you go inside
- as a way to mark the end of the working day
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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.