Breathing exercise · 7 · 11
7-11 breath (7 · 11) for physical discomfort, when you have just finished work
A 7 · 11 rhythm — a long, slow ratio for when you have time.
Follow the circle. It counts for you.
How it works
In for 7, out for 11. The exhale is longer than the inhale — that is the entire instruction. The gap right after work is the easiest one to use. Nothing abstract for the next few minutes.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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
- in a hospital corridor, waiting for news
- while you are waiting for something to start
- before a presentation, in the corridor
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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 4-7-8 breathing exercise for heated moments — when you only have a few minutes, 4-6 breathing: 10 rounds for Monday morning, if you have five quiet minutes or How to use 3-6 breathing for a hard conversation, on a low-energy afternoon.