Breathing exercise · 7 · 11
How to use 7-11 breathing for coming down after exercise, after eating too much
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
Take 7 counts to breathe in, and 11 to breathe out. Keep the out-breath unhurried. Do this sitting up, not lying down, if you have just eaten. The body is the most reliable place to begin.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
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
- just before you have to say something difficult
- when you cannot sleep and do not want to get up
- in the minutes before an appointment you are dreading
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- You can do this with your eyes open. Nothing here requires privacy.
- 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 4-2-6 breathing exercise for heavy days — when you have tried everything else, 4-6 breath (4 · 6) for the morning after, if you are sceptical about all of this or Coherent 6-6 breath (6 · 6) for a long wait, when you are cold and want to be warm.