Pops Collective CIC
7/11 Breathing Technique
A simple, proven method to calm your nervous system anywhere, anytime.
What is 7/11 breathing?
When we feel anxious, stressed, or overwhelmed, our breathing becomes short and shallow — which actually makes things worse. 7/11 breathing works by making your out-breath longer than your in-breath. This activates your body's natural calming response (the parasympathetic nervous system) and slows your heart rate within minutes.
1
Breathe IN
Count slowly to 7
2
Breathe OUT
Count slowly to 11
Repeat for at least 5–10 cycles. Most people feel calmer within 2–3 minutes.
Tips for getting it right
Breathe through your nose if you can
Nose breathing slows the breath naturally.
Don't rush the count
Count at roughly one number per second.
Breathe into your belly
Place a hand on your stomach — it should rise on the in-breath.
Eyes open or closed
Do whatever feels comfortable for you.
Use it anywhere
In a toilet cubicle, in your car, before a shift — nobody needs to know.
When to use 7/11 breathing
Before a difficult conversation
During a panic attack
After a stressful shift
When you can't sleep
Before going into a meeting
Whenever you feel overwhelmed