Breathing exercise · 3 · 5 · 7
How to use 3-5-7 breathing for exam nerves, when the day has been loud
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. For days that were loud from the moment they started. The body is the most reliable place to begin.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
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
- at the start of a study session, to set the tone
- when you have been given bad news and need to keep functioning
- on a train or a bus, with your bag on your lap
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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 4-2-6 breathing — 4 · 2 · 6 — for a hospital waiting room, if you are new to this, Coherent 4-4 breathing — 4 · 4 — for exam nerves, before something difficult or 3-6 breathing exercise for exam nerves — when you cannot concentrate on anything else.