Breathing exercise · 7 · 11
How to use 7-11 breathing for a night shift, before you go back to something hard
7 · 11 breathing: a long, slow ratio for when you have time.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 7 counts. Then out for 11, slowly, without pushing. Five minutes here is cheaper than an hour of grinding. The body is the most reliable place to begin.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
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
- just before you have to say something difficult
- in the car, parked, before you go inside
- when your hands are cold and your chest is tight
Tips
- A shorter pattern done consistently beats a longer one done once.
- You can do this with your eyes open. Nothing here requires privacy.
- 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 Coherent 5-5 breathing for the end of the working day, when you cannot concentrate on anything else, Coherent 5-5 breathing exercise for a stolen moment of caregiving — if you have five quiet minutes or Gentle box breathing for the hours after people leave, if you are sceptical about all of this.