Mastering EMDR: The Power of 7-11 Breathing for Stress Relief
- Simone Olinek
- Feb 11
- 2 min read
In many forms of psychotherapy, "skill building" is a typical practice. In Eye Movement Desensitization and Reprocessing Therapy (EMDR), we frequently equip clients with various skills to handle challenging emotions before transitioning to trauma-focused memory work.
One of the skills in EMDR that clients find helpful is 7-11 breathing. This skill leverages the body’s natural “respiratory sinus arrhythmia”, also referred to as respiratory heart rate variability. This natural link between breathing and heart rate is a sign of health, and an opportunity to practice linking mind, body and behaviour in an easy and helpful way. The benefits of using this skill include regulating the nervous system, reducing anxiety/overwhelm, enhancing body awareness and supporting trauma processing. The goal in 7-11 breathing is to maintain a ratio of longer exhale:inhale, which emphasizes the slowing of heart rate, oftentimes helping us feel calmer and more regulated.
7-11 Breathing Instructions:
Be as physically comfortable as possible in the moment.
Pay attention to how you're breathing and observe your current mental state. No judgement, just notice.
On an inhale, begin to slow and lengthen your breath. Try to maintain an inhale for 7 seconds.
On the exhale, maintain that slow, long breath, drawing your exhale out to 11 seconds.
Repeat this pattern, in for 7-out for 11, for 3 or more rounds, using comfort as your guide.
Allow your breath to return to a normal, natural rhythm.
Once again, pay attention to your breath, observe your mental state, and take notice of any shifts.
It is important to note that the 7 and 11 second counts serve as guidelines rather than strict rules. Discover a rhythm that suits you, and adjust the breath duration as necessary, either shortening or lengthening it. This practice can be done anywhere and remain unnoticed by others.
