Breathing exercise · 7 · 11
7-11 breathing for deep focus, when you have been meaning to start
A 7 · 11 rhythm — 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. You have been meaning to start. This is the least intimidating way in. Nothing abstract for the next few minutes.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
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 notice your shoulders are up near your ears
- before you open the email you have been avoiding
- when you have been given bad news and need to keep functioning
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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.