Breathing exercise · 7 · 11
7-11 breathing exercise for a stolen moment of caregiving — if you are fitting this around other people
A a long, slow ratio for when you have time pattern, counted for you on screen.
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. It is designed to fit around other people’s schedules. Simple things first: contact, weight, temperature.
Why it can help
Long exhales give the diaphragm a slow, full range of movement, which is why the shoulders often drop on their own.
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 the kitchen table, with a cup of tea going cold
- when you have read the same paragraph three times
- when you cannot sleep and do not want to get up
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- Practising when you are calm makes it available when you are not.
- No holds means no buildup. The rhythm does all the work.
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 Tight box breathing for the end of the working day, after a long day, Slow box breathing for the morning, when the house is busy or How to use Quick 2-1-2-1 breathing for the morning, after a long day.