Breathing exercise · 7 · 11
7-11 breathing — 7 · 11 — for a big decision, when your attention is scattered
The pattern is 7 · 11, which is a long, slow ratio for when you have 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. Scattered attention is the raw material, not an obstacle. Start with what's physical. Everything else can wait.
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 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 read the same paragraph three times
- when you have been given bad news and need to keep functioning
- when the weather has been grey for a week
Tips
- A shorter pattern done consistently beats a longer one done once.
- Do the last round slightly smaller than the others. It makes stopping easier.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 — 4 · 4 — for exam nerves, before something difficult, Double-inhale sigh: 10 rounds for exam nerves, when the house is busy or Coherent 6-6 breath (6 · 6) for a cold morning, on a low-energy afternoon.