Breathing exercise · 7 · 11
7-11 breathing — 7 · 11 — for the end of the working day, when you are on your own
7 · 11 breathing: 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. Being on your own is not required, but it does make this simpler. Start with what's physical. Everything else can wait.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
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
- in a hospital corridor, waiting for news
- in the car, parked, before you go inside
- before you open the email you have been avoiding
Tips
- If you lose count, start the round again rather than guessing.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Because there is no pause, you can keep this going while walking or talking.
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.