Breathing exercise · 7 · 11
7-11 breathing
A structured breathing session for when you need a moment to reset.
Follow the circle. It counts for you.
How it works
Inhale deeply through your nose for 7 counts, then allow your breath to flow out for 11 counts. It's a simple routine, designed to be done while you're on your break or waiting for your coffee to brew. Begin with the physical act of breathing, and let the rest of your day unfold from there.
Why it can help
The extended exhale is where the relaxation truly sets in. The inhale is just the beginning of the process.
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 you're feeling the chill of a cold day and your muscles are tense
- immediately following a challenging meeting where you need to gather your thoughts
- after a long day at work, when you need to unwind before heading home
Tips
- Take a brief pause between rounds if you find the pattern challenging.
- Relax your jaw to prevent any unnecessary tension.
- This technique doesn't involve holding your breath, so it's ideal if you're sensitive to breath-holding.
Please note
If you feel dizzy or uncomfortable while holding your breath, simply continue breathing at a relaxed pace. Avoid forcing your breath. If you have any health concerns, especially related to your heart, blood pressure, or lungs, consult with a healthcare professional before practicing breath holds.
If this rhythm does not suit you, try 6-2-6-2 breathing: 4 rounds, Coherent 6-6 breathing for the morning after or 4-7-8 breathing.