7-11 breathing: how to do it, with a free timer
7-11 breathing means breathing in for a count of seven and out for a count of eleven, with no holds. The out-breath is always longer than the in-breath, which is the part that matters. Press start and follow the circle.
Ready
7
Before you begin. RhythmRx is a wellness practice app, not medical advice, and this timer is not a treatment for any condition. Paced breathing suits most healthy adults, but if you have a heart or lung condition, are pregnant, or feel faint, dizzy or short of breath at any point, stop and speak to a doctor. Never practise a breathing pattern while driving or in water.
How 7-11 breathing works
7-11 breathing is one of the simplest paced breathing patterns there is: in for seven, out for eleven, repeat. There are no holds to manage, so it suits people who find breath-holding uncomfortable. It is widely taught as a way to settle when stress or worry climbs.
The numbers are a ratio, not a rule. What does the work is the out-breath being longer than the in-breath. If seven and eleven seconds feel too long at first — they do for many people — count faster, or start with in for four and out for six, and lengthen it as it gets comfortable. You should never feel short of air.
| Phase | Count | Through |
|---|---|---|
| Breathe in | 7 | Nose, into the belly |
| Breathe out | 11 | Mouth, slow and steady |
When people use it
7-11 breathing is a winding-down pattern: before sleep, after a stressful call, or when you notice your breathing has gone quick and shallow. Because it has no holds, it is easy to do lying down with your eyes closed. If you prefer a pattern with holds for the same job, the 4-7-8 breathing timer is its closest relative; if you want to feel steady but awake, try tactical breathing instead.
Tips that make it easier
- Breathe into your belly. Rest a hand on your stomach and let it rise on the in-breath. See diaphragmatic breathing.
- Purse your lips slightly on the way out. It makes a long exhale easier to control, like pursed-lip breathing.
- Stop if you feel light-headed. Go back to normal breathing for a minute, then try shorter counts.
Let a calm voice count it for you
The timer on this page is free and always will be. In the RhythmRx app, this pattern is part of Premium: a calm recorded voice (Luna or Stone), phone vibration on every phase, saved sessions and streaks — $4.99/mo or $19.99 once, for life.
Open the RhythmRx app See Premium pricingFrequently asked questions
What is 7-11 breathing?
A paced breathing pattern: breathe in for a count of seven and out for a count of eleven, with no holds. The longer out-breath is the part that matters.
Do the counts have to be seconds?
No. They are a ratio. If seven and eleven seconds feel too long, count faster or start with in for four and out for six, then build up. You should never feel short of air.
How long should I do 7-11 breathing for?
Three to five minutes is typical, or until you feel settled. Even a few rounds can help you slow down.
Is 7-11 breathing the same as 4-7-8?
They share the long exhale. 4-7-8 adds a seven-count hold after the in-breath; 7-11 has no holds, which many people find easier.
Is 7-11 breathing safe?
It suits most healthy adults. It is a wellness practice, not medical treatment. If you feel dizzy or faint, return to normal breathing, and speak to a doctor if you have a heart or lung condition.
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