Breathing exercise · 7 · 11
7-11 breathing — 7 · 11 — for a lonely evening, when you are cold and want to be warm
Simple counts — 7 · 11 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
The ratio is 7 in, 11 out. Only the out-breath needs any attention. Get a blanket first. Being cold defeats the point. We'll stay close to sensations rather than ideas.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
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
- at the start of a study session, to set the tone
- in a hospital corridor, waiting for news
- when you are tired but cannot afford to be
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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 5-2-7 breathing for Monday morning, when you are somewhere noisy, How to use Coherent 5-5 breathing for the early months, on a day that started badly or 4-2-6 breathing: 6 rounds for exam nerves, if you are doing this instead of scrolling.