Breathing exercise · 7 · 11
How to use 7-11 breathing for Sunday evening, when you have been putting it off
Simple counts — 7 · 11 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 7 counts. Then out for 11, slowly, without pushing. You have been putting this off. Starting is the only step that matters. Stay with what you can actually feel.
Why it can help
The ratio matters more than the depth. Shallow but long beats deep and rushed.
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
- on a train or a bus, with your bag on your lap
- in the minutes before an appointment you are dreading
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 4-2-6 breathing exercise for a big decision — after eating too much, 4-7-8 breathing: 4 rounds for a lonely evening, when the weather has kept you inside or 3-5-7 breathing for the morning after, when you want to be left alone.