Breathing exercise · 7 · 11
7-11 breathing — 7 · 11 — for physical discomfort, when you only have a few minutes
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. A few minutes is the whole requirement. Notice what's solid: the floor, the chair, your own weight.
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 5 rounds this practice runs 90 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
- at the kitchen table, with a cup of tea going cold
- after a long drive, to shake off the alertness
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 exercise for the end of the working day — if you are sceptical about all of this, Coherent 4-4 breathing: 8 rounds for physical discomfort, when your attention is scattered or 6-2-6-2 breathing — 6 · 2 · 6 · 2 — for the commute, when you are waiting for something.