Breathing exercise · 7 · 11
How to use 7-11 breathing for the commute, when you need to stop thinking about work
Simple counts — 7 · 11 — and a circle that keeps 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. Work thoughts are allowed to be there. They just do not get to drive. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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
- when you have five minutes and no idea where to start
- when your thoughts are moving faster than you are
- when the afternoon has gone flat
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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.