Breathing exercise · 3 · 5 · 7
3-5-7 breathing for a stolen moment of caregiving, after a difficult conversation
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 for 3, hold for 5, then let the breath go for 7 counts. Difficult conversations leave a residue. This is for the residue. We'll stay close to sensations rather than ideas.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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
- in the car, parked, before you go inside
- after a long drive, to shake off the alertness
- before a presentation, in the corridor
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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.