Breathing exercise · 7 · 11
7-11 breath (7 · 11) for exam nerves, if you are sceptical about all of this
Simple counts — 7 · 11 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Take 7 counts to breathe in, and 11 to breathe out. Keep the out-breath unhurried. Scepticism is welcome. You do not have to believe anything for this to work. Start with what's physical. Everything else can wait.
Why it can help
You are not emptying your lungs, just taking longer to do it. The extra seconds are where the effect lives.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 4 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- after a long drive, to shake off the alertness
- when you are tired but cannot afford to be
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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 Quick 2-1-2-1 breathing for a hospital waiting room, when the day has been loud, 3-5-7 breath (3 · 5 · 7) for a long wait, when you want something simple or 7-11 breathing: 8 rounds for a hospital waiting room, before something difficult.