Breathing exercise · 7 · 11
7-11 breath (7 · 11) for Friday evening, when you want to be left alone
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. Nothing here asks anything of you socially. Stay with what you can actually feel.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 10 rounds this practice runs 180 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have been given bad news and need to keep functioning
- at the kitchen table, with a cup of tea going cold
- before you open the email you have been avoiding
Tips
- Practising when you are calm makes it available when you are not.
- Keep your jaw loose. People clench it without noticing during holds.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 Tight box breathing exercise for heavy days — if you are sceptical about all of this, 6-2-6-2 breathing exercise for anxious moments — when the weather has kept you inside or Slow box breathing exercise for a reset — when you are short on time.