practice · Tracked item
3-4-5 breath
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▲ Strong endorse
1 recommendation across 1 expert · 1 episode
1 endorse
0 nuanced
0 avoid
Who's on the record
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In a protocol
Breathe in for 3 counts, hold for 4, exhale for 5; longer exhale activates the relaxation response.
“breathe in for three... hold for four... breathe out for five
FB▶ 33:15DosageIn for 3, hold 4, out for 5; ideally nasal; ~1 minute (5 cycles). If too hard, scale to 2-3-4.CaveatsIf nasal breathing too difficult, exhaling through the mouth is acceptableCertaintyexplicitstrong endorsement