Breathing exercise · 3 · 5 · 7
3-5-7 breathing for the hours after people leave, when you have woken up too early
Rounds of 3 · 5 · 7, with the counting done for you.
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. Waking too early is a specific kind of frustrating. This helps with the frustration. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
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
- while you are waiting for something to start
- at your desk, with the screen turned off for a moment
- when you wake at 3am and the room feels too quiet
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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 4-8 breathing: 5 rounds, 4-8 breath (4 · 8) for a noisy room or 4-8 breath (4 · 8) for exam nerves.