Breathing exercise · 7 · 11
7-11 breathing
A 7 · 11 rhythm — a long, slow ratio for when you're on a break.
Follow the circle. It counts for you.
How it works
Inhale for 7 counts, then exhale for 11. Let the out-breath be your moment of pause. A few minutes of this can refresh you more than a quick coffee break.
Why it can help
The extended exhale helps to relax the body, even if the breaths are shallow. It's the pause that's key, not the intensity.
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 you're stuck in traffic and need to unwind
- when you're waiting for a meeting to start and need to settle down
- when you're in a long line and want to keep your patience
Tips
- Keep the breathing gentle. If it feels too fast, slow it down.
- Place a hand on your chest to feel the rhythm and ensure it's not too forceful.
- This practice is about flow, not stopping. It's a smooth transition between breaths, not a pause.
Please note
If you feel dizzy or uncomfortable holding your breath, just breathe evenly. If you have any health concerns, especially related to breathing, consult a doctor before trying breath holds.
If this rhythm does not suit you, try How to use 7-11 breathing for Friday evening, 5-7 breathing or How to use 4-8 breathing for Sunday evening.