Tag Archives: 7-11 breathing

Exercise 32: 7-11 Breathing

Background: One of the values of mindfulness practice is that it simply brings a focus to the breath.   On one level, the specifics of the breathing count is not the most important thing.  The most important thing is to note the reaction that different lengths of inhales and exhales take.

However, there has been significant research done.  It seems that breathing in for a count of 7 and breathing out for a count of 11 is the best timing to maintain an alert awareness.  First responders, are in fact, taught 7-11 breathing as a way to be calm in the fact of panic.

The Exercise:

  1.  Find your center by placing your feet flat on the floor.
  2. As you breathe in, keep a steady internal count of 7.
  3. As you breathe out, keep a steep internal count of 11.
  4. As your mind wanders, return to the breath.

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