Breathing exercise · 7 · 11
7-11 breathing: 10 rounds for deep focus, when you need to stop thinking about work
A 7 · 11 rhythm — 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. Work thoughts are allowed to be there. They just do not get to drive. Let the physical world hold your attention.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
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
- when you have five minutes and no idea where to start
- when your hands are cold and your chest is tight
- in the two minutes after a difficult phone call
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Do not chase the feeling. If nothing happens, nothing happened.
- Because there is no pause, you can keep this going while walking or talking.
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 Uneven box breathing — 4 · 4 · 6 · 2 — for heavy days, when you are not in the mood, Beginner box breath (2 · 2 · 2 · 2) for the hours after people leave, if you are fitting this around other people or 5-7 breathing — 5 · 7 — for a ten-minute window, when you feel restless rather than tired.