Breathing exercise · 3 · 5 · 7
How to use 3-5-7 breathing for Monday morning, before something difficult
Rounds of 3 · 5 · 7, with the counting done for you.
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 works best in the hour before something difficult. Simple things first: contact, weight, temperature.
Why it can help
The ratio matters more than the depth. Shallow but long beats deep and rushed.
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 are the only person awake in the house
- before a presentation, in the corridor
- while you are waiting for something to start
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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.