Breathing exercise · 7 · 11
7-11 breath (7 · 11) for a lonely evening, when you have tried everything else
Simple counts — 7 · 11 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 7, then let the breath go for 11 counts. This assumes you have already tried the obvious things. The body is the most reliable place to begin.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 12 rounds this practice runs 216 seconds — about 3 minutes — 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 are the only person awake in the house
- on a train or a bus, with your bag on your lap
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Keep your jaw loose. People clench it without noticing during holds.
- Because there is no pause, you can keep this going while walking or talking.
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.