Breathing exercise · 7 · 11
7-11 breathing exercise for coming down after exercise — when you are doing this for the first time
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
Take 7 counts to breathe in, and 11 to breathe out. Keep the out-breath unhurried. If this is your first go, stay with the plainest version of the instructions. 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 5 rounds this practice runs 90 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the afternoon has gone flat
- at your desk, with the screen turned off for a moment
- when you have been given bad news and need to keep functioning
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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.