Breathing exercise · 7 · 11
How to use 7-11 breathing for a stolen moment of caregiving, when your attention is scattered
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
The ratio is 7 in, 11 out. Only the out-breath needs any attention. Scattered attention is the raw material, not an obstacle. Simple things first: contact, weight, temperature.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
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
- in the minutes before an appointment you are dreading
- in a hospital corridor, waiting for news
- when the day has been fine but you still feel braced
Tips
- Count in your head, or let the circle on this page count for you.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 Gentle box breathing for the hours after people leave, if you are sceptical about all of this, How to use 4-6 breathing for a hard week or Coherent 5-5 breathing on a low-energy afternoon.