Breathing exercise · 7 · 11
7-11 breath (7 · 11) for a noisy room, if you are tired of apps
A a long, slow ratio for when you have time pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
In for 7, out for 11. The exhale is longer than the inhale — that is the entire instruction. No account, no streak, no notification asking how you feel. 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 5 rounds this practice runs 90 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the afternoon has gone flat
- in the minutes before an appointment you are dreading
- at your desk, with the screen turned off for a moment
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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.
If this rhythm does not suit you, try Uneven box breathing exercise for Sunday evening — when you have more time than usual, Box breathing exercise for a cold morning — when you are somewhere noisy or Physiological sigh breath (2 · 6) for overwhelm, before something difficult.