How do you do 7 11 breathing?

If 7 and 11 feel too long, the same workbook says to breathe in for 3 and out for 4. The rule that stays the same: the out-breath is longer than the in-breath.

How do you do 7 11 breathing? The Short Answer

Step	What to do	Count
1	Sit or lie down in a comfortable position
2	Breathe in gently and count from 1 to 7	7
3	Breathe out at the same rate and count from 1 to 11	11
4	Repeat steps 2 and 3	5 minutes or more
Easier option	Breathe in for 3, breathe out for 4	3 and 4

Use the timer on this page to follow the 7 and 11 counts. It counts in seconds.

The 7/11 breathing technique, step by step

The NHS workbook gives only the counts. The steps for position and the length of a session come from the NHS breathing exercise for stress, which uses a similar slow, gentle breath.

1. Get comfortable. The NHS says that you can stand, sit in a chair that supports your back, or lie on a bed or mat. Loosen tight clothing. Keep your feet about hip-width apart.
2. Breathe in for 7. Breathe in gently and count from 1 to 7 in your mind. The NHS says to let the breath go as deep into your belly as feels comfortable, without forcing it.
3. Breathe out for 11. Count from 1 to 11 at the same rate. Let the air out slowly and steadily.
4. Repeat. The NHS stress exercise says to keep going for at least 5 minutes. The workbook does not give a session length.

At one count per second, one breath takes 18 seconds. That is a little more than 3 breaths a minute, which is very slow. This can feel hard at first. Count faster, or use the 3 and 4 count, until the long out-breath feels easy.

Why the out-breath is longer

The NHS workbook says that breathing techniques slow your breath down. It says that they send a signal to your brain that the danger has passed. It also says that they take time and practice to work.

NCCIH describes the “relaxation response” as a state with slower breathing, lower blood pressure and a lower heart rate. It reports that a 2019 review found a modest drop in blood pressure from slow breathing exercises. That review did not test the 7/11 count.

The long out-breath itself has mixed evidence. A 2024 study by Meehan and Shaffer compared an out-breath twice as long as the in-breath with equal breaths, at 6 breaths a minute. It found no difference in heart rate variability. This was a small study with 26 students and a replication with 16 students. The authors say that the evidence from other studies is mixed. Some studies found an advantage for a longer out-breath, and others did not.

So the slow pace has some evidence. The exact 7 and 11 counts do not. We found no trial that tests them.

7 11 breathing for anxiety

The NHS workbook lists 7/11 breathing as one technique for anxiety. It also says that not every technique works for everyone. Try a technique a few times and see if it works for you.

NCCIH reports that a 2018 review of 16 studies found that relaxation therapy reduced symptoms of anxiety in people with anxiety disorders. NCCIH also says that relaxation techniques are generally safe for healthy people. Some people report more anxiety, intrusive thoughts or a fear of losing control. Stop if this happens to you.

During a panic attack, the NHS says to breathe slowly and deeply, and to remind yourself that the attack will pass. A count of 11 can be too long in that moment. Use the 3 and 4 count instead. See a GP if you have symptoms of panic disorder. Our guide on what to do during a panic attack has the full NHS steps.

7/11 breathing and 4-7-11 breathing

Two methods use the numbers 7 and 11, and they are different.

• 7/11 breathing (UK). Breathe in for 7 and out for 11. The 7 and the 11 are counts for one breath.
• 4-7-11 breathing (Germany). The Techniker Krankenkasse, a German health insurer, calls it the “4711” rule. Breathe in for 4 seconds, breathe out for 7 seconds, and keep this up for 11 minutes. TK says that Professor Thomas Loew of the University of Regensburg recommends slow breathing of this type.

Both methods make the out-breath longer than the in-breath. The 4-7-11 rule is faster, at about 5 breaths a minute, so many people find it easier to start with.

Tips and common mistakes

• Do not force the breath. The NHS says to breathe gently, without forcing it. If you feel strain, shorten the counts.
• Keep the ratio, not the seconds. The workbook says that the counts do not have to be seconds. A faster count with the same 7 to 11 ratio is still 7/11 breathing.
• Practise when you are calm. The workbook says that breathing techniques take time and practice. The NHS stress page says that the exercise works best when you do it every day.
• Stop if you feel unwell. NCCIH says that relaxation techniques can make symptoms worse in people with epilepsy or some psychiatric conditions. Talk to your doctor first if this applies to you.

We found no primary source for some popular claims, for example that 7/11 breathing “lowers cortisol” or that it is an official NHS method. One NHS trust workbook includes it. The main NHS breathing exercise uses equal counts of 1 to 5.

How Steady helps you practise 7 11 breathing

The timer on this page is free and you do not need an app. Steady is a breathing timer for iPhone and iPad. It does not diagnose or treat a condition.

• Make a Custom Program. Steady has no built-in 7/11 program. Make a Custom Program with Inhale 7, Inhale Hold 0, Exhale 11 and Exhale Hold 0. For the easier count, use Inhale 3 and Exhale 4. For 4-7-11, use Inhale 4 and Exhale 7. See custom programs.
• Eyes closed. Turn on the Audio Guide or Vibration Feedback in Audio and Vibration Cues. Then you can follow the long out-breath with your eyes closed. Add a background ambience sound if you like. See cues and ambience.
• Practise every day. Set up to 3 Daily Reminders. See reminders.
• Track the habit. My Stats shows your total minutes, sessions and streaks. See stats and badges.

Some features need Steady Pro. For a slow pattern with less effort, read our guide on paced breathing.

This guide is general information, not medical advice. Talk to a doctor about symptoms.