Breathing exercise · 7 · 11
7-11 breathing — 7 · 11 — for creative work, after a long day
7 · 11 breathing: 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. Use it at the end of a long day, not at the start of one. The body is the most reliable place to begin.
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
- at the start of a study session, to set the tone
- when the afternoon has gone flat
- when you notice your shoulders are up near your ears
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- 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 5-2-7 breathing for the middle of the night, if you are sceptical about all of this, How to use 4-8 breathing for a study session, when you have more time than usual or Double-inhale sigh — 3 · 8 — for Sunday evening, on a day that started badly.