Breathing exercise · 7 · 11
7-11 breathing: 5 rounds for a reset, when you are on your own
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
Take 7 counts to breathe in, and 11 to breathe out. Keep the out-breath unhurried. Being on your own is not required, but it does make this simpler. The body is the most reliable place to begin.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
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 notice your shoulders are up near your ears
- in a hospital corridor, waiting for news
- when you have been given bad news and need to keep functioning
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 6-2-6-2 breathing: 8 rounds for a long wait, when you need to stop thinking about work, 3-5-7 breath (3 · 5 · 7) for a big decision, when nothing else has worked today or 3-6 breathing exercise for Friday evening — when you are too tired to try hard.