Breathing exercise · 3 · 5 · 7
How to use 3-5-7 breathing for Friday evening, when you are somewhere unfamiliar
A 3 · 5 · 7 rhythm — a staircase down: three, five, seven.
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. It travels well. Hotels, spare rooms, other people’s sofas. Simple things first: contact, weight, temperature.
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 12 rounds this practice runs 180 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when you cannot sleep and do not want to get up
- before you open the email you have been avoiding
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Count in your head, or let the circle on this page count for you.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 Coherent 6-6 breathing: 10 rounds for the commute, when you feel restless rather than tired, 4-8 breath (4 · 8) for a ten-minute window, when you are waiting for something or How to use 2-1-4 breathing for a reset, if you are doing this in the middle of the day.