Breathing exercise · 7 · 11
7-11 breathing: 6 rounds for a grey day, when you are short on time
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
Breathe in through your nose for 7 counts. Then out for 11, slowly, without pushing. Pick this one when you are short on time. We'll stay close to sensations rather than ideas.
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 6 rounds this practice runs 108 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- in the minutes before an appointment you are dreading
- before you open the email you have been avoiding
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Rest for a few seconds between rounds if the pattern feels demanding.
- No holds means no buildup. The rhythm does all the work.
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 How to use Gentle box breathing for a break at work, when you only have a few minutes, 3-5-7 breathing: 5 rounds for a hospital waiting room, when your attention is scattered or 6-2-6-2 breath (6 · 2 · 6 · 2) for being unwell, after a difficult conversation.