Breathing exercise · 7 · 11
How to use 7-11 breathing
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
Breathe in for 7, then let the breath go for 11 counts. Nothing here asks anything of you socially. Start with what's physical. Everything else can wait.
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 4 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- when you have read the same paragraph three times
- before you open the email you have been avoiding
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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 Slow box breathing: 4 rounds, How to use 4-8 breathing for coming down after exercise, if you have done this a hundred times or How to use Uneven box breathing for a long illness.