Breathing exercise · 3 · 5 · 7
3-5-7 breathing for anxious moments, when you have just finished work
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. The gap right after work is the easiest one to use. Stay with what you can actually feel.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
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 4 rounds this practice runs 60 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
- when you have been given bad news and need to keep functioning
- when the afternoon has gone flat
Tips
- Practising when you are calm makes it available when you are not.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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.