7-11 breathing exercise

This breathing exercise can help you to reduce stress in the moment.

If you practice it regularly, you may also find that it helps you feel calmer generally. The more you practice, the more effective this technique becomes.

How to do 7-11 breathing

This is how you do it - it’s very simple:

Breathe in for a count of 7, then breathe out for a count of 11.

Continue for 5 - 10 minutes or longer if you can, and enjoy the calming effect.

Tips to make the most of the exercise:

  • Make sure you’re doing deep ‘diaphragmatic breathing’ rather than shallower lung breathing. This means breathing as deep down into your stomach as you can. Your diaphragm should be moving down and pushing your stomach when you take a breath.

  • If you find it difficult to breathe for the full 7 and 11, then you can reduce it to a 3-5 count. Just make sure that the out-breath is longer than the in-breath.

What can 7-11 help with?

7-11 breathing can help if you are…

  • Feeling stressed
  • Struggling with panic attacks
  • Having difficulty sleeping
  • Having difficulty concentrating
  • Feeling agitated or anxious
  • Struggling to manage your emotions
Page last reviewed: October 2022