Breathing exercise · 7 · 11
7-11 breath (7 · 11) for heavy days, if you are doing this instead of scrolling
Simple counts — 7 · 11 — and a circle that keeps time.
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. Choosing this over scrolling counts as a good decision, even a small one. Start with what's physical. Everything else can wait.
Why it can help
The ratio matters more than the depth. Shallow but long beats deep and rushed.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 7s | 0s |
| Exhale | 11s | 7s |
One round is 18 seconds. At the default 10 rounds this practice runs 180 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- on a train or a bus, with your bag on your lap
- at your desk, with the screen turned off for a moment
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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.