Breathing exercise · 7 · 11
7-11 breathing for days when everything is too much, on a day that started badly
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
In for 7, out for 11. The exhale is longer than the inhale — that is the entire instruction. A day that started badly does not have to stay that way. Notice what's solid: the floor, the chair, your own weight.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 4 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the kitchen table, with a cup of tea going cold
- while you are waiting for something to start
- before you walk into a room full of people
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Do it before you need it once, so that it is familiar when you do.
- 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: 4 rounds for the morning, after eating too much, Coherent 5-5 breathing — 5 · 5 — for creative work, if you are tired of apps or Double-inhale sigh — 3 · 8 — for the morning after, when you want to be left alone.