Breathing exercise · 7 · 11
7-11 breathing for a cold morning, when you feel restless rather than tired
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. Restless is different from tired, and it needs a different approach. Nothing abstract for the next few minutes.
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 5 rounds this practice runs 90 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- at your desk, with the screen turned off for a moment
- in a hospital corridor, waiting for news
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Rest for a few seconds between rounds if the pattern feels demanding.
- Because there is no pause, you can keep this going while walking or talking.
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 Tight box breathing exercise for a noisy room — when you have been meaning to start, Coherent 6-6 breathing: 8 rounds for being unwell, if you have five quiet minutes or How to use Tight box breathing for creative work, when you want to finish something.