Breathing exercise · 7 · 11
7-11 breathing — 7 · 11 — for Monday morning, when you cannot concentrate on anything else
A 7 · 11 rhythm — 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. When concentration is gone, work with what is left. Simple things first: contact, weight, temperature.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
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
- in the minutes before an appointment you are dreading
- when the day has been fine but you still feel braced
- on a train or a bus, with your bag on your lap
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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 Soft 4-7-8 breathing — 4 · 4 · 8 — for a hard conversation, if you are new to this, How to use Gentle box breathing for anxious moments, when you feel fine and want to stay that way or Tight box breathing — 4 · 1 · 4 · 1 — for the middle of the night, when you are not sure this will work.