Breathing exercise · 7 · 11
7-11 breath (7 · 11) for a night shift, when you want something simple
7 · 11 breathing: a long, slow ratio for when you have time.
Follow the circle. It counts for you.
How it works
The ratio is 7 in, 11 out. Only the out-breath needs any attention. Simple is the point. There is no advanced version to graduate to. We'll stay close to sensations rather than ideas.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 12 rounds this practice runs 216 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- before a presentation, in the corridor
- in the two minutes after a difficult phone call
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 Tight box breathing exercise for the commute, 4-7-8 breathing or Coherent 5-5 breathing: 6 rounds.