Breathing exercise · 7 · 11
7-11 breathing for the hours after people leave, when you feel fine and want to stay that way
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 for 7, then let the breath go for 11 counts. Feeling fine is a good reason to do this, not a reason to skip it. Start with what's physical. Everything else can wait.
Why it can help
The exhale is doing the counting for you, which means you have less attention left over to worry with.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 8 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- before a presentation, in the corridor
- when the weather has been grey for a week
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Because there is no pause, you can keep this going while walking or talking.
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 Physiological sigh (2 · 6) for a ten-minute window, on a day that started badly, 4-6 breath (4 · 6) for jet lag, on a low-energy afternoon or 4-8 breathing exercise for anxious moments — if you are tired of apps.