Breathing exercise · 7 · 11
7-11 breathing: 5 rounds for a long illness, when you want something simple
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
The ratio is 7 in, 11 out. Only the out-breath needs any attention. Simple is the point. There is no advanced version to graduate to. The body is the most reliable place to begin.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 5 rounds this practice runs 90 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- when you have been given bad news and need to keep functioning
- in the two minutes after a difficult phone call
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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.