Breathing exercise · 7 · 11
How to use 7-11 breathing for being unwell, when you are at home and cannot settle
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
Take 7 counts to breathe in, and 11 to breathe out. Keep the out-breath unhurried. Being at home and unable to settle is a very specific problem. We'll stay close to sensations rather than ideas.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
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
- when your hands are cold and your chest is tight
- when the afternoon has gone flat
- at the start of a study session, to set the tone
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Aim for something you could keep up in a waiting room without anyone noticing.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 4-8 breath (4 · 8) for Monday morning, after a long day, Coherent 4-4 breathing — 4 · 4 — for exam nerves, before something difficult or How to use Quick 2-1-2-1 breathing for heavy days, when you have more time than usual.