Breathing exercise · 7 · 11
7-11 breathing for creative work
7 · 11 breathing: a long, slow ratio for when you have time.
Follow the circle. It counts for you.
How it works
The ratio is 7 in, 11 out. Only the out-breath needs any attention. Choosing this over scrolling counts as a good decision, even a small one. Start with what's physical. Everything else can wait.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
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 weather has been grey for a week
- at the kitchen table, with a cup of tea going cold
- when your hands are cold and your chest is tight
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 3-5-7 breath (3 · 5 · 7) for a long wait, How to use Quick 2-1-2-1 breathing for a night shift, when you are somewhere unfamiliar or How to use 4-6 breathing for a lonely evening.