Breathing exercise · 3 · 5 · 7
3-5-7 breathing for heated moments, when you are somewhere noisy
Simple counts — 3 · 5 · 7 — and a circle that keeps time.
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. Noise is fine. You are not trying to hear anything subtle. Let the physical world hold your attention.
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 4 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the car, parked, before you go inside
- before you open the email you have been avoiding
- when your thoughts are moving faster than you are
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- The pauses should never feel like a competition. Shorten them if they do.
- 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 Coherent 5-5 breathing exercise for the middle of the night — when the day has been loud, Quick 2-1-2-1 breathing: 6 rounds for the early months, when you feel fine and want to stay that way or Slow box breathing — 5 · 5 · 5 · 5 — for the commute, when you have more time than usual.