Breathing exercise · 7 · 11
7-11 breathing: 4 rounds for a stolen moment of caregiving, when you have woken up too early
A a long, slow ratio for when you have time pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
The ratio is 7 in, 11 out. Only the out-breath needs any attention. Waking too early is a specific kind of frustrating. This helps with the frustration. Let the physical world hold your attention.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
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
- in the minutes before an appointment you are dreading
- when you notice your shoulders are up near your ears
- when you are the only person awake in the house
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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.