Breathing exercise · 7 · 11
7-11 breathing exercise for heated moments
Simple counts — 7 · 11 — and a circle that keeps 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. This is the longer version, for a day with some slack in it. Stay with what you can actually feel.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
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 your thoughts are moving faster than you are
- when you have five minutes and no idea where to start
- when you notice your shoulders are up near your ears
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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 3-6 breathing for a grey day, Beginner box breathing for a grey day or 3-6 breathing for a stolen moment of caregiving.