Breathing exercise · 7 · 11
7-11 breathing — 7 · 11 — for exam nerves, when the house is busy
Simple counts — 7 · 11 — and a circle that keeps 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. It works with other people in the house. You do not need silence. Start with what's physical. Everything else can wait.
Why it can help
You are not emptying your lungs, just taking longer to do it. The extra seconds are where the effect lives.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 8 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- just before you have to say something difficult
- as a way to mark the end of the working day
- in a hospital corridor, waiting for news
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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 Double-inhale sigh breathing for exam nerves, How to use 2-1-4 breathing for creative work or 4-6 breathing: 12 rounds for the morning.