Breathing exercise · 7 · 11
7-11 breathing for heavy days
Simple counts — 7 · 11 — and a circle that keeps time.
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. Being at home and unable to settle is a very specific problem. Simple things first: contact, weight, temperature.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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
- when you wake at 3am and the room feels too quiet
- when your thoughts are moving faster than you are
- at your desk, with the screen turned off for a moment
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- If you lose count, start the round again rather than guessing.
- No holds means no buildup. The rhythm does all the work.
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 heated moments, How to use Slow box breathing for jet lag or 3-6 breathing: 6 rounds for a long illness.