Breathing exercise · 7 · 11
7-11 breathing exercise for a long illness
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 for 7, then let the breath go for 11 counts. A day that started badly does not have to stay that way. Nothing abstract for the next few minutes.
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 10 rounds this practice runs 180 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- as a way to mark the end of the working day
- before you walk into a room full of people
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Count in your head, or let the circle on this page count for you.
- Because there is no pause, you can keep this going while walking or talking.
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 breath (4 · 8) for the commute, How to use Double-inhale sigh for a reset or How to use Coherent 6-6 breathing for a long wait.