Breathing exercise · 7 · 11
7-11 breath (7 · 11) for Monday morning, after a difficult conversation
A 7 · 11 rhythm — 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. Difficult conversations leave a residue. This is for the residue. We'll stay close to sensations rather than ideas.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
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
- at your desk, with the screen turned off for a moment
- in a hospital corridor, waiting for news
- when you cannot sleep and do not want to get up
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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 How to use Coherent 6-6 breathing for the hours after people leave, after eating too much, 7-11 breathing exercise for a break at work — when you are not in the mood or 4-6 breathing: 5 rounds for creative work, when you are somewhere unfamiliar.