Breathing exercise · 7-11 · 10 min

7 · 11 Breath

A long in-breath and an even longer out-breath. Popular for steadying panic and nerves.

The 7-11 pattern, step by step

1. Breathe in for 7 seconds.
2. Breathe out for 11 seconds.

That is one round, lasting 18 seconds, or about 3.3 breaths a minute. Repeat it gently for around 10 minutes. If any count feels too long, shorten it: the breath should always feel comfortable.

Gentle reminders during the session

• If these counts feel too long, breathe a little faster. Just keep the out-breath longer.
• Let your belly do the work.
• You are safe right now.
• Every exhale tells your body it can stand down.
• Slow and steady. You have got this.

Good for when you feel

Similar breathing exercises

• Gentle Pause4-6 · 2 minA slow, longer exhale tells your body it is safe to soften. The perfect reset.
• Box Breathing4-4-4-4 · 5 minFour equal sides: in, hold, out, hold. Steady and grounding when your mind is busy.
• The Double Sigh2-1-6 · 2 minTwo quick sips of air in, one long sigh out. One of the fastest ways to let tension go.
• One-Minute Reset3-5 · 1 minThe quickest way back to yourself. Sixty seconds, a few slow breaths, done.
• Soft Belly4-6 · 5 minBreathe low and slow into your belly. A simple way to switch off the stress response.
• Resonance Breathing4-6 · 10 minAbout six slow breaths a minute: the natural rhythm where heart and breath fall into step.

Pair it with a guided relaxation

• Leaves on a Stream3 minLet thoughts float by without chasing them
• The 5 · 4 · 3 · 2 · 1 Landing3 minA grounding walk through your senses
• Footsteps on the Shore4 minWalk with the rhythm of the waves