Breathing exercise · 7 · 11
7-11 breath (7 · 11) for a ten-minute window, when you are somewhere noisy
7 · 11 breathing: a long, slow ratio for when you have time.
Follow the circle. It counts for you.
How it works
Breathe in for 7, then let the breath go for 11 counts. Noise is fine. You are not trying to hear anything subtle. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 8 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- before you walk into a room full of people
- at your desk, with the screen turned off for a moment
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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.
If this rhythm does not suit you, try 4-2-6 breathing exercise for Monday morning — before you go back to something hard, 2-1-4 breath (2 · 1 · 4) for a hospital waiting room, when you feel restless rather than tired or Quick 2-1-2-1 breathing for anxious moments, when you feel restless rather than tired.