Breathing exercise · 7 · 11
7-11 breathing exercise for deep focus — if you have done this a hundred times
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 through your nose for 7 counts. Then out for 11, slowly, without pushing. If you have done this a hundred times, change one small thing tonight. The body is the most reliable place to begin.
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 5 rounds this practice runs 90 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you wake at 3am and the room feels too quiet
- when someone has annoyed you and you need to not react
- when you cannot sleep and do not want to get up
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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 Coherent 6-6 breathing exercise for Monday morning, Quick 2-1-2-1 breathing — 2 · 1 · 2 · 1 — for heated moments, if you have done this a hundred times or 4-8 breath (4 · 8) for a break at work.