Breathing exercise · 7 · 11
7-11 breathing — 7 · 11 — for a hard week, when you need something unremarkable
Simple counts — 7 · 11 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 7, then let the breath go for 11 counts. Nothing dramatic happens here, and that is deliberate. Let the physical world hold your attention.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 4 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the afternoon has gone flat
- when you cannot sleep and do not want to get up
- at the kitchen table, with a cup of tea going cold
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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.