Breathing exercise · 7 · 11
7-11 breathing for a hot day, when the house is busy
7 · 11 breathing: 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. It works with other people in the house. You do not need silence. Stay with what you can actually feel.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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 you have five minutes and no idea where to start
- when you notice your shoulders are up near your ears
- in the car, parked, before you go inside
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Count in your head, or let the circle on this page count for you.
- 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 Coherent 6-6 breathing: 12 rounds for the early months, when you are on your own, Gentle box breath (3 · 3 · 3 · 3) for exam nerves, when the weather has kept you inside or Tight box breathing — 4 · 1 · 4 · 1 — for a long illness, before something difficult.