Breathing exercise · 7 · 11
How to use 7-11 breathing for the morning, when the day has been loud
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
In for 7, out for 11. The exhale is longer than the inhale — that is the entire instruction. For days that were loud from the moment they started. Stay with what you can actually feel.
Why it can help
You are not emptying your lungs, just taking longer to do it. The extra seconds are where the effect lives.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 6 rounds this practice runs 108 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the kitchen table, with a cup of tea going cold
- when the afternoon has gone flat
- in a hospital corridor, waiting for news
Tips
- Count in your head, or let the circle on this page count for you.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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.