Breathing exercise · 7 · 11
7-11 breath (7 · 11) for being unwell, when you are waiting for something
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. Waiting is dead time you can spend on this instead. We'll stay close to sensations rather than ideas.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 8 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- as a way to mark the end of the working day
- at the start of a study session, to set the tone
- when you have been given bad news and need to keep functioning
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- If you wear a watch that tracks breathing, ignore it while you do this.
- No holds means no buildup. The rhythm does all the work.
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 for a night shift, after a difficult conversation, 4-8 breathing for a hard conversation, if you are fitting this around other people or Slow box breathing — 5 · 5 · 5 · 5 — for being unwell, when you want to be left alone.