sleep · 15 min
7-11 Breathing Session
Use this to settle in for a restful night's sleep
Press start. This is a quiet space — no music, no ads, just a voice and some room to breathe.
A quiet voice reads the session aloud in your browser — nothing is recorded. You can switch the voice off and follow the text instead.
About this practice
Use this to settle in for a restful night's sleep A guided session of about 15 minutes, suited to all levels. Nothing is recorded and no account is needed.
What happens, minute by minute
- 0:00Find a comfortable position. Close your eyes.
- 0:01Take a deep breath in through your nose.
- 0:03Exhale slowly through your mouth.
- 0:06Now, let's do a 7-11 breath. Inhale for 7 counts.
- 0:10Hold your breath for 11 counts.
- 0:15Exhale for 7 counts.
- 0:21Repeat this cycle for 5 minutes.
- 0:28Feel your chest expand with each inhale.
- 0:36Notice the warmth of your breath on your lips.
- 0:45Let your shoulders drop about an inch.
- 0:55Imagine a gentle rain falling on your eyelids.
- 1:06Keep breathing, 7-11, 7-11...
- 1:18Feel your body relax with each exhale.
- 1:31Inhale, 7...
- 1:45Hold, 11...
- 2:00Exhale, 7...
- 2:16Inhale, 7...
- 2:33Hold, 11...
- 2:51Exhale, 7...
- 3:10Inhale, 7...
- 3:30Hold, 11...
- 3:51Exhale, 7...
- 4:13Inhale, 7...
- 4:36Hold, 11...
- 5:00Exhale, 7...
- 5:25Inhale, 7...
- 5:51Hold, 11...
- 6:18Exhale, 7...
- 6:46Inhale, 7...
- 7:15Hold, 11...
- 7:45Exhale, 7...
- 8:16Now, take a deep breath in...
- 8:48And exhale, releasing any tension...
- 9:21Rest here for a moment, feeling the weight of your body...
- 9:55When you're ready, gently open your eyes...
Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.
If this one is not quite right, try 12-minute noting meditation for brain fog, after a horrible day, Test anxiety: 3-minute body scan meditation, early on or Gratitude for concentration: 7 minutes, first thing.