Breathing exercise · 3 · 5 · 7
How to use 3-5-7 breathing for being unwell, when you are short on time
3 · 5 · 7 breathing: a staircase down: three, five, seven.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 3 counts, hold for 5. Then out for 7, slowly, without pushing. Pick this one when you are short on time. We'll stay close to sensations rather than ideas.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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
- after a long drive, to shake off the alertness
- as a way to mark the end of the working day
- when you are the only person awake in the house
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- Sit upright. Your lungs work better when you are not folded in half.
- A hold should feel like a pause, not like running out of air.
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 5-2-7 breathing: 6 rounds for deep focus, on a day that started badly, Slow box breathing — 5 · 5 · 5 · 5 — for the commute, when you have more time than usual or 3-6 breathing for a stolen moment of caregiving, if you have done this a hundred times.