Breathing exercise · 7 · 11
7-11 breath (7 · 11) for a study session, if you are new to this
The pattern is 7 · 11, which is a long, slow ratio for when you have time.
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. Nothing here assumes you have done this before. Let the physical world hold your attention.
Why it can help
Because the exhale is long, the next inhale usually arrives on its own, without you having to pull for it.
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 start of a study session, to set the tone
- when your hands are cold and your chest is tight
- in the car, parked, before you go inside
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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 How to use Physiological sigh for physical discomfort, on a low-energy afternoon, 4-7-8 breathing for creative work, after a long day or How to use Beginner box breathing for Friday evening, when you have more time than usual.