Breathing exercise · 7 · 11
7-11 breath (7 · 11) for a big decision, if you are fitting this around other people
The pattern is 7 · 11, which is a long, slow ratio for when you have time.
Follow the circle. It counts for you.
How it works
The ratio is 7 in, 11 out. Only the out-breath needs any attention. It is designed to fit around other people’s schedules. Simple things first: contact, weight, temperature.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 5 rounds this practice runs 90 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when someone has annoyed you and you need to not react
- when you notice your shoulders are up near your ears
- at your desk, with the screen turned off for a moment
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Count in your head, or let the circle on this page count for you.
- No holds means no buildup. The rhythm does all the work.
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.