Breathing exercise · 7 · 11
7-11 breathing — 7 · 11 — for a hard conversation, when you have been putting it off
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
Breathe in through your nose for 7 counts. Then out for 11, slowly, without pushing. You have been putting this off. Starting is the only step that matters. Start with what's physical. Everything else can wait.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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
- when your hands are cold and your chest is tight
- in the two minutes after a difficult phone call
- when you have been given bad news and need to keep functioning
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- Keep your jaw loose. People clench it without noticing during holds.
- 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.
If this rhythm does not suit you, try Uneven box breath (4 · 4 · 6 · 2) for physical discomfort, when you are cold and want to be warm, Physiological sigh — 2 · 6 — for a long wait, if you are doing this in the middle of the day or Beginner box breathing — 2 · 2 · 2 · 2 — for a grey day, when you need something unremarkable.