Breathing exercise · 7 · 11
7-11 breathing exercise for a grey day
The pattern is 7 · 11, which is a long, slow ratio for when you have time.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 7 counts. Then out for 11, slowly, without pushing. Noise is fine. You are not trying to hear anything subtle. We'll stay close to sensations rather than ideas.
Why it can help
The ratio matters more than the depth. Shallow but long beats deep and rushed.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 12 rounds this practice runs 216 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are the only person awake in the house
- when you cannot sleep and do not want to get up
- while you are waiting for something to start
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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 How to use Gentle box breathing, 6-2-6-2 breath for a ten-minute window or 4-2-6 breathing exercise for a break at work.