7-11 Breathing
Soothe anxiety by making your exhale longer than your inhale.
Steps
- Inhale deeply through your nose for a count of 7.
- Exhale slowly and completely through your mouth for a count of 11.
Safety
If you feel dizzy, lightheaded, or uncomfortable at any point, stop the exercise and breathe normally. Consult a healthcare provider before starting any new breathing practice, especially if you have respiratory or cardiovascular conditions.
7-11 Breathing
A simple technique for anxiety that focuses on extending the exhale. Breathing out longer than you breathe in stimulates the vagus nerve and activates the parasympathetic (rest-and-digest) nervous system.
Technique Details
Breath Rate
3.3 breaths/min
Recommended
10 cycles
Pattern
7s
Inhale
11s
Exhale
How to Practice
- Inhale deeply through your nose for a count of 7.
- Exhale slowly and completely through your mouth for a count of 11.
Safety Note
If you feel dizzy, lightheaded, or uncomfortable at any point, stop the exercise and breathe normally. Consult a healthcare provider before starting any new breathing practice, especially if you have respiratory or cardiovascular conditions.