Breathing exercise · 3 · 5 · 7
3-5-7 breathing exercise for the morning — when you are somewhere noisy
A a staircase down: three, five, seven pattern, counted for you on screen.
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. Noise is fine. You are not trying to hear anything subtle. Stay with what you can actually feel.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
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 you have been given bad news and need to keep functioning
- when you wake at 3am and the room feels too quiet
- at your desk, with the screen turned off for a moment
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Count in your head, or let the circle on this page count for you.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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.