Breathing exercise · 7 · 11
How to use 7-11 breathing for a break at work, when you have tried everything else
A 7 · 11 rhythm — a long, slow ratio for when you have time.
Follow the circle. It counts for you.
How it works
Take 7 counts to breathe in, and 11 to breathe out. Keep the out-breath unhurried. This assumes you have already tried the obvious things. The body is the most reliable place to begin.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
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
- after a long drive, to shake off the alertness
- when you have read the same paragraph three times
- after an argument, before you decide what to say next
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- There is no need to breathe deeply. Long and quiet is the aim.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 Box breathing — 4 · 4 · 4 · 4 — for the middle of the night, when you have woken up too early, Quick 2-1-2-1 breathing — 2 · 1 · 2 · 1 — for jet lag, on a low-energy afternoon or Slow box breathing: 10 rounds for the hours after people leave, when you are doing this for the first time.