Breathing exercise · 7 · 11
7-11 breathing exercise for a hospital waiting room — if you are doing this instead of scrolling
A 7 · 11 rhythm — 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. Choosing this over scrolling counts as a good decision, even a small one. We'll stay close to sensations rather than ideas.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
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 notice your shoulders are up near your ears
- after an argument, before you decide what to say next
- when the afternoon has gone flat
Tips
- Count in your head, or let the circle on this page count for you.
- The pauses should never feel like a competition. Shorten them if they do.
- 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 4-8 breathing exercise for a stolen moment of caregiving — when you have been putting it off, How to use Uneven box breathing for a study session, when you want to be left alone or 6-2-6-2 breath (6 · 2 · 6 · 2) for exam nerves, if you are fitting this around other people.