Breathing exercise · 7 · 11
7-11 breathing: 8 rounds for the end of the working day, when you have tried everything else
7 · 11 breathing: a long, slow ratio for when you have time.
Follow the circle. It counts for you.
How it works
Take 7 counts to breathe in, and 11 to breathe out. Keep the out-breath unhurried. This assumes you have already tried the obvious things. Nothing abstract for the next few minutes.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 8 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- after an argument, before you decide what to say next
- when your hands are cold and your chest is tight
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 Tight box breathing for Sunday evening, if you are tired of apps, Slow box breathing — 5 · 5 · 5 · 5 — for a long illness, when you want something simple or Coherent 5-5 breathing — 5 · 5 — for physical discomfort, if you are new to this.