Breathing exercise · 7 · 11
7-11 breathing — 7 · 11 — for the hours after people leave, before you go back to something hard
A 7 · 11 rhythm — a long, slow ratio for when you have 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. Five minutes here is cheaper than an hour of grinding. Nothing abstract for the next few minutes.
Why it can help
The ratio matters more than the depth. Shallow but long beats deep and rushed.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 4 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- when you cannot sleep and do not want to get up
- when someone has annoyed you and you need to not react
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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.