Breathing exercise · 3 · 5 · 7
3-5-7 breathing for deep focus, if you are new to this
Rounds of 3 · 5 · 7, with the counting done for you.
Follow the circle. It counts for you.
How it works
The ratio is 3 in, hold for 5, 7 out. Only the out-breath needs any attention. Nothing here assumes you have done this before. Let the physical world hold your attention.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
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 12 rounds this practice runs 180 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- before you open the email you have been avoiding
- on a train or a bus, with your bag on your lap
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- You can do this with your eyes open. Nothing here requires privacy.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 Physiological sigh for a noisy room, when you have been meaning to start, Tight box breathing: 12 rounds for the commute, when you have been putting it off or Coherent 4-4 breathing for a lonely evening, when you are on your own.