Breathing exercise · 3 · 5 · 7
How to use 3-5-7 breathing for a break at work, when you feel fine and want to stay that way
Rounds of 3 · 5 · 7, with the counting done for you.
Follow the circle. It counts for you.
How it works
Take 3 counts to breathe in, hold for 5, and 7 to breathe out. Keep the out-breath unhurried. Feeling fine is a good reason to do this, not a reason to skip it. Let the physical world hold your attention.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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 you have been given bad news and need to keep functioning
- in the minutes before an appointment you are dreading
- when the day has been fine but you still feel braced
Tips
- Practising when you are calm makes it available when you are not.
- Rest for a few seconds between rounds if the pattern feels demanding.
- Never push through a hold. Coming out of it early is always the right call.
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 7-11 breathing — 7 · 11 — for days when everything is too much, if you have done this a hundred times, 5-2-7 breathing: 5 rounds for a long wait, if you are tired of apps or Slow box breathing exercise for a lonely evening — after a long day.