In for 7 seconds, out for 11. A long, unhurried rhythm often recommended when anxiety or panic starts to rise.
7-11 breathing is named after its counts: breathe in for seven, breathe out for eleven. The exhale is clearly longer than the inhale and the whole cycle is slow, about 3.3 breaths per minute. The pattern appears widely in anxiety self-help resources, where the long out-breath is used to interrupt the fast, shallow breathing that often comes with panic.
7-11 is useful when you notice the first signs of anxiety: a racing heart, a tight chest or quick, shallow breaths. Practising it while you are calm makes it far easier to use when you really need it, and it also helps you wind down after a stressful day. Beginners may find 4-8 an easier way into the same idea.
7-11 is a modern relaxation exercise rather than a traditional one, and there is little research on this exact count. It rests on two well-described principles: slowing the overall breathing rate and making the exhale longer than the inhale. Both have been associated in studies with a shift towards parasympathetic, "rest and digest" activity. Breathing exercises can support people living with anxiety, but they do not replace professional help.
Practice sitting or lying down; never in water or while driving. Stop if you feel dizzy.
If trying to breathe slowly makes panic feel worse, stop and breathe naturally, then try again later with shorter counts. If panic attacks are frequent, seek professional support.