Breathing exercise · 7 · 11
7-11 breathing for a reset, when you have been on screens all day
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
Breathe in for 7, then let the breath go for 11 counts. After a day of screens, the eyes and the shoulders need this first. Stay with what you can actually feel.
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 10 rounds this practice runs 180 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- before you walk into a room full of people
- at the kitchen table, with a cup of tea going cold
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Count in your head, or let the circle on this page count for you.
- 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 3-5-7 breathing: 8 rounds for coming down after exercise, before you go back to something hard, Coherent 6-6 breathing exercise for physical discomfort — when you are at home and cannot settle or Beginner box breathing: 10 rounds for coming down after exercise, before something difficult.