Breathing exercise · 3 · 5 · 7
3-5-7 breathing exercise for the commute — if you are new to this
Simple counts — 3 · 5 · 7 — and a circle that keeps time.
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. Nothing here assumes you have done this before. Notice what's solid: the floor, the chair, your own weight.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
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 walk into a room full of people
- at the start of a study session, to set the tone
- in the minutes before an appointment you are dreading
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Do not chase the feeling. If nothing happens, nothing happened.
- A hold should feel like a pause, not like running out of air.
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.