Breathing exercise · 7 · 11
7-11 breathing for the end of the working day, when you are not in the mood
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. Not being in the mood is a normal starting point. Nothing abstract for the next few minutes.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
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
- when your thoughts are moving faster than you are
- after an argument, before you decide what to say next
- in the car, parked, before you go inside
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- The pauses should never feel like a competition. Shorten them if they do.
- 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 2-1-4 breathing for the morning, when you want to be left alone, Coherent 5-5 breathing for a hard week, before something difficult or Coherent 4-4 breathing: 5 rounds for creative work, if you have done this a hundred times.