Breathing exercise · 7 · 11
7-11 breathing: 4 rounds
A calming 7-11 breathing pattern, perfectly timed for those moments when you need to settle down quickly.
Follow the circle. It counts for you.
How it works
Inhale for 7 counts, then exhale for 11, focusing solely on the exhale. It's ideal for those early morning wake-ups when you're not ready to start your day. Let your thoughts drift away as you breathe.
Why it can help
This breathing technique is discreet, making it perfect for use at work, during a long wait, or when you're trying to stay calm in a crowded place.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 4 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you're waiting in a doctor's office and feel anxious
- if you're at your desk and need to take a quick break from stress
- for those late-night moments when you can't fall back asleep
Tips
- If your mind starts to wander, gently bring it back to the breathing pattern.
- If you're congested, use your mouth to breathe instead of your nose.
- This technique is great for those who get anxious about holding their breath.
Please note
If you feel dizzy or uncomfortable while holding your breath, simply continue breathing slowly and evenly. Always consult a healthcare professional if you have any concerns about breath holds, especially if you're pregnant or have a medical condition.
If this rhythm does not suit you, try 4-7-8 breathing, Tight box breathing exercise for heavy days or 4-2-6 breath (4 · 2 · 6) for a hot day.