Breathing exercise · 3 · 5 · 7
3-5-7 breathing exercise for the middle of the night — when you are somewhere unfamiliar
3 · 5 · 7 breathing: a staircase down: three, five, seven.
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. It travels well. Hotels, spare rooms, other people’s sofas. Let the physical world hold your attention.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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 5 rounds this practice runs 75 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your thoughts are moving faster than you are
- after an argument, before you decide what to say next
- in the two minutes after a difficult phone call
Tips
- A shorter pattern done consistently beats a longer one done once.
- 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.
If this rhythm does not suit you, try How to use Beginner box breathing for a hard conversation, when you are somewhere unfamiliar, 2-1-4 breathing exercise for a cold morning — when you want to finish something or How to use 4-7-8 breathing for a grey day, if you have five quiet minutes.