Extended Exhale
4-0-8 · 5 breaths a minute
Twice as long out as in, for quick calm
7-11 breathing timer
Breathe in for 7 seconds and out for 11. Each cycle takes 18 seconds, a little over 3 breaths a minute.
7-11 Breathing7-0-11 · 3.3 breaths a minute
Cues
Keyboard, while the timer has focus
SpaceStart or pauseEscStopFFocus mode
Session complete
3 minutes · 12 cycles of 7-11 breathing
In the app, each session builds your streak and saves to Apple Health when you allow it.
How to do it
Sit with your back supported and your hands in your lap or on your belly, so you can feel it rise and fall. Breathe in through your nose and count in your head.
- Breathe in for 7 seconds, into the belly.
- Breathe out for 11 seconds, gently and fully.
- Repeat. NHS staff guidance suggests 5 or 10 breaths;1 Student Minds suggests 5 to 10 minutes, or longer if you can.2
Find the count that suits you. NHS staff guidance gives 3 and 5, or 5 and 7, as examples, with the counts building up over time, as long as the out breath stays longer than the in breath.1 Student Minds suggests a 3-5 count if the full 7 and 11 is hard.2
Take the 7-second breath slowly, at an ordinary size. Let the belly fill steadily and keep your shoulders still; if you find yourself gulping air, drop to 5 and 7.
The counting is part of the technique: the NHS leaflet says counting in your head helps draw your attention away from unhelpful thoughts.1 If you lose count, start again at the next breath rather than trying to work out where you were.
Other breathing timers
The same timer for every pattern, plus the full comparison.
4-7-8 Breathing
4-7-8 · 3.2 breaths a minute
A long exhale to wind down for sleep
Box Breathing
4-4-4-4 · 3.8 breaths a minute
Steady and balanced, for stress and focus
When people use it
Student Minds teaches 7-11 for stress, panic attacks, sleep difficulties, trouble concentrating and agitation.2 The NHS leaflet presents it as a way to stay composed during difficult conversations.1 Once learned it needs no timer: the counts are easy to remember and the longer out breath is easy to feel.
Both sources stress regular practice. The NHS leaflet says to do it as often as possible to build a reserve of calm,1 and Student Minds says it works better the more you repeat it.2 A University of Washington CBT+ handout gives the reason: practice breathing exercises when your anxiety is at its usual level, so they work better in stressful moments.3
The NHS leaflet also suggests rating your stress from 1 to 10 before and after, so you can see whether it helps you.1
What the research says
There are no randomized trials of 7-11 breathing specifically. The evidence for slow breathing in general is the relevant evidence: a systematic review of practices under 10 breaths a minute found higher heart rate variability and respiratory sinus arrhythmia during practice, with several studies reporting greater relaxation and comfort.4
At just over 3 breaths a minute, 7-11 is slower than most of the protocols in that review, which is another reason to scale the counts to what is comfortable.
The longer out breath has some direct research behind it, and the results are mixed. In a 2014 study of 30 people, a short inhale with a long exhale felt more relaxing than the reverse.5 A 2024 study found no difference in heart rate variability between a 1:2 ratio and equal halves at 6 breaths a minute.6 Neither tested 7-11's counts.
Questions
Why is it called 7-11?
Because you breathe in for 7 and out for 11. The name is a memory aid, and the counts can be scaled down while you learn.
What if 7 seconds is too long?
Use 3 and 5, or 5 and 7, on the custom timer. The out breath should stay longer than the in breath.1
How long does a 7-11 session take?
Each breath takes 18 seconds, so 10 breaths is 3 minutes. The 5-minute session runs 17 cycles, because a timed session finishes the breath it is in.
Can I do 7-11 for panic?
It is taught for moments of panic. If panic is affecting your life, the anxiety guide has UK and US support lines.
Can children do 7-11 breathing?
The NHS leaflet says it can be useful for children, most likely with a count of about 3 and 5.1 The guide to breathing with children covers how to keep it gentle.
How is 7-11 different from extended exhale?
Both have no holds and a longer out breath. Extended exhale is 4 in and 8 out, 5 breaths a minute, while 7-11 is slower, at just over 3 a minute, with the out breath about 1.6 times the in breath. If 7 and 11 leaves you short of air, 4-8 is the nearest step down.
Is 7-11 better than 4-7-8?
No study has compared them. Unlike 4-7-8, which adds a 7-second hold after the in breath, 7-11 has no hold, which some people find easier. Try each for a few days and keep the one you come back to.
Sources
- NHS Leadership Academy. Tool 2: Breathe your way to calm, 7/11 breathing.The 7/11 counts, scaling them down, number of breaths, counting in your head, use with children, and the before-and-after stress rating
- Student Minds. 7-11 breathing exercise. Published 1 July 2024.What 7-11 is taught for, how long to practice, the 3-5 count and regular practice
- University of Washington, CBT+. Ways to relax by using breathing.Practicing breathing exercises when anxiety is at its usual level
- Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.The systematic review of slow breathing under 10 breaths a minute
- Van Diest, I., Verstappen, K., Aubert, A. E., et al. (2014). Inhalation/exhalation ratio modulates the effect of slow breathing on heart rate variability and relaxation. Applied Psychophysiology and Biofeedback, 39(3–4), 171–180.A short inhale with a long exhale rated more relaxing than the reverse
- Meehan, Z. M., & Shaffer, F. (2024). Do longer exhalations increase HRV during slow-paced breathing? Applied Psychophysiology and Biofeedback, 49(3), 407–417.No difference in heart rate variability between 1:1 and 1:2 at 6 breaths a minute
7 in, 11 out, guided on Apple Watch
BreathKit counts with you on iPhone or Apple Watch, with a tap at each phase so you can close your eyes. Sessions save to Apple Health.
