Breathing exercise · 3 · 5 · 7
3-5-7 breathing exercise for Sunday evening — when you have woken up too early
Simple counts — 3 · 5 · 7 — and a circle that keeps time.
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. Waking too early is a specific kind of frustrating. This helps with the frustration. Stay with what you can actually feel.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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 12 rounds this practice runs 180 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- when you cannot sleep and do not want to get up
- in the car, parked, before you go inside
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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 6-2-6-2 breathing exercise for a hospital waiting room — when you are doing this for the first time, 6-2-6-2 breathing for a big decision, when you feel fine and want to stay that way or 4-8 breathing exercise for a hospital waiting room — after a difficult conversation.