Breathing exercise · 3 · 5 · 7
How to use 3-5-7 breathing for the early months, when you need to stop thinking about work
Rounds of 3 · 5 · 7, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 3, hold for 5, then let the breath go for 7 counts. Work thoughts are allowed to be there. They just do not get to drive. We'll stay close to sensations rather than ideas.
Why it can help
Long exhales give the diaphragm a slow, full range of movement, which is why the shoulders often drop on their own.
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
- when your hands are cold and your chest is tight
- when you are the only person awake in the house
- at your desk, with the screen turned off for a moment
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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.
If this rhythm does not suit you, try 4-7-8 breathing exercise for a hard week — when you feel restless rather than tired, Beginner box breathing exercise for exam nerves — when you feel restless rather than tired or 4-7-8 breathing exercise for a long wait — when you feel fine and want to stay that way.