Breathing exercise · 7 · 11
7-11 breathing: 12 rounds for anxious moments, when you want to finish something
A a long, slow ratio for when you have time pattern, counted for you on screen.
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. Wanting to finish something is a better motivation than wanting to relax. Nothing abstract for the next few minutes.
Why it can help
The exhale is doing the counting for you, which means you have less attention left over to worry with.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 12 rounds this practice runs 216 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when someone has annoyed you and you need to not react
- when the afternoon has gone flat
- before you open the email you have been avoiding
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- A shorter pattern done consistently beats a longer one done once.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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.