Breathing exercise · 7 · 11
7-11 breathing for a long wait, when the weather has kept you inside
The pattern is 7 · 11, which is a long, slow ratio for when you have time.
Follow the circle. It counts for you.
How it works
In for 7, out for 11. The exhale is longer than the inhale — that is the entire instruction. Bad weather is a decent excuse to stay in and do this. Notice what's solid: the floor, the chair, your own weight.
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
- at the start of a study session, to set the tone
- when your hands are cold and your chest is tight
- after a long drive, to shake off the alertness
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- If you lose count, start the round again rather than guessing.
- 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 5-7 breathing exercise for jet lag — when you have been meaning to start, How to use Coherent 4-4 breathing for the middle of the night, before you go back to something hard or Coherent 4-4 breathing — 4 · 4 — for a noisy room, when you are too tired to try hard.