Breathing exercise · 7 · 11
7-11 breathing: 10 rounds for heated moments, when the day has been loud
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. For days that were loud from the moment they started. Simple things first: contact, weight, temperature.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
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 five minutes and no idea where to start
- when the afternoon has gone flat
- when you wake at 3am and the room feels too quiet
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- The pauses should never feel like a competition. Shorten them if they do.
- 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 Physiological sigh for a hot day, when you are cold and want to be warm, Soft 4-7-8 breathing: 5 rounds for after exercise, when you only have a few minutes or 5-7 breathing for Monday morning, when you are waiting for something.