Breathing exercise · 7 · 11
7-11 breathing exercise for jet lag
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. Scepticism is welcome. You do not have to believe anything for this to work. Start with what's physical. Everything else can wait.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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
- when the afternoon has gone flat
- when you have been given bad news and need to keep functioning
- in the two minutes after a difficult phone call
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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.
If this rhythm does not suit you, try 4-2-6 breath (4 · 2 · 6) for creative work, Gentle box breathing: 5 rounds for heavy days, when you feel fine and want to stay that way or Coherent 4-4 breathing: 6 rounds.