Breathing exercise · 7 · 11
7-11 breathing: 10 rounds for a cold morning
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
In for 7, out for 11. The exhale is longer than the inhale — that is the entire instruction. Five minutes here is cheaper than an hour of grinding. Stay with what you can actually feel.
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 10 rounds this practice runs 180 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when your thoughts are moving faster than you are
- at the kitchen table, with a cup of tea going cold
- in the two minutes after a difficult phone call
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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 Soft 4-7-8 breath (4 · 4 · 8) for exam nerves, How to use 3-5-7 breathing for the morning or How to use 3-5-7 breathing for Friday evening.