Breathing exercise · 7 · 11
7-11 breathing: 6 rounds for travel days, when you are somewhere unfamiliar
7 · 11 breathing: a long, slow ratio for when you have time.
Follow the circle. It counts for you.
How it works
Breathe in for 7, then let the breath go for 11 counts. It travels well. Hotels, spare rooms, other people’s sofas. 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 6 rounds this practice runs 108 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you cannot sleep and do not want to get up
- at the kitchen table, with a cup of tea going cold
- after a long drive, to shake off the alertness
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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.
If this rhythm does not suit you, try Coherent 4-4 breathing exercise for jet lag — when you have been putting it off, 4-2-6 breathing: 5 rounds for Monday morning, when you feel restless rather than tired or Coherent 6-6 breathing exercise for the morning — when you need something unremarkable.