Breathing exercise · 7 · 11
7-11 breath (7 · 11) for a break at work
A 7 · 11 rhythm — 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. Get a blanket first. Being cold defeats the point. We'll stay close to sensations rather than ideas.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
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 the day has been fine but you still feel braced
- when you notice your shoulders are up near your ears
- when the weather has been grey for a week
Tips
- Practising when you are calm makes it available when you are not.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 4-7-8 breathing, 5-7 breathing or How to use 4-2-6 breathing for Friday evening, when you have woken up too early.