Breathing exercise · 7 · 11
7-11 breathing exercise for the middle of the night — when nothing else has worked today
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 through your nose for 7 counts. Then out for 11, slowly, without pushing. Nothing else has worked today. That is not a reason to skip this. Let the physical world hold your attention.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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
- after a long drive, to shake off the alertness
- when you are tired but cannot afford to be
- when the afternoon has gone flat
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Try the same pattern at a different time of day and see whether it feels different.
- 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 5-2-7 breathing exercise for anxious moments — when you need something unremarkable, Tight box breathing: 8 rounds for a ten-minute window, before you go back to something hard or 4-8 breathing: 12 rounds for deep focus, when you need something unremarkable.