Breathing exercise · 7 · 11
How to use 7-11 breathing for a long illness, after a long day
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
The ratio is 7 in, 11 out. Only the out-breath needs any attention. Use it at the end of a long day, not at the start of one. Notice what's solid: the floor, the chair, your own weight.
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 5 rounds this practice runs 90 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- before you walk into a room full of people
- when you cannot sleep and do not want to get up
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- If you lose count, start the round again rather than guessing.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 Soft 4-7-8 breathing for the morning after, when you want something simple, Slow box breathing exercise for jet lag — if you are doing this in the middle of the day or 4-7-8 breath (4 · 7 · 8) for coming down after exercise, when you feel restless rather than tired.