Breathwork ยท 3 min
7-11 Breathing
When you want a longer exhale to settle activation, anxiety, or a busy mind.
Why it helps
Inhaling for 7 and exhaling for 11 gives the body a clear, repeatable rhythm where the exhale is always longer - the signal for calm.
How to practice
- 1
Sit or lie comfortably and soften your jaw.
- 2
Inhale gently through your nose for a count of 7.
- 3
Exhale slowly through your nose or mouth for a count of 11.
- 4
Let the exhale be unhurried, never forced.
- 5
Continue for 2 to 3 minutes.
- 6
Return to your natural breath and notice the shift.