Breathing exercise · 7 · 11
7-11 breathing exercise for anxious moments — when you are at home and cannot settle
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
In for 7, out for 11. The exhale is longer than the inhale — that is the entire instruction. Being at home and unable to settle is a very specific problem. Let the physical world hold your attention.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 6 rounds this practice runs 108 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you wake at 3am and the room feels too quiet
- at the start of a study session, to set the tone
- when you have five minutes and no idea where to start
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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 Box breathing for jet lag, when you have already had a long week, Gentle box breathing: 6 rounds for a long wait, when you have been on screens all day or 3-6 breathing exercise for Monday morning — if you are new to this.