Breathing exercise · 7 · 11
How to use 7-11 breathing for the early months, when you need something unremarkable
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. Nothing dramatic happens here, and that is deliberate. Nothing abstract for the next few minutes.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
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
- when the weather has been grey for a week
- when you notice your shoulders are up near your ears
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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 exercise for bedtime — when you only have a few minutes, 4-8 breathing: 12 rounds for deep focus, when you need something unremarkable or Box breathing: 6 rounds for a lonely evening, after eating too much.