Breathing exercise · 3 · 5 · 7
How to use 3-5-7 breathing for a lonely evening, when you are too tired to try hard
Simple counts — 3 · 5 · 7 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
In for 3, hold for 5, out for 7. The exhale is longer than the inhale — that is the entire instruction. Too tired to try hard is exactly the right amount of tired for this. Let the physical world hold your attention.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
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 minutes before an appointment you are dreading
- when you notice your shoulders are up near your ears
- just before you have to say something difficult
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- A shorter pattern done consistently beats a longer one done once.
- 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.