Stress Relief Techniques Extend Your Out of Breath

Stress Relief Techniques: Extend Your Out-Breath With The 7/11 Technique

Out of all the stress relief techniques, extending your out-breath as part of the 7/11 technique is extremely useful if you want an immediate calming effect. Whether you feel stressed, anxious or even angry, this is an easy technique for you to try.

How To Perform The 7/11 Technique
The name of this technique comes from the number of counts you need to breathe in and out for. Breathe in for 7 counts, and out for 11 counts.
In practice, however, you can be flexible with the number. For example, you may find it difficult at first to breathe out to a count of 11. In this case, you might start by breathing in to a count of 4, and out to a count of 6. When you practice you'll find it easier and easier to extend your out-breath.

Why Does This Technique Work?
Stress relief techniques can help to prevent our body's natural response to anxiety, sometimes known as the "fight or flight" response. Studies have shown that breathing out for longer than you breathe in can help you relax. And, in some cases, focusing on the counting can also give your mind something else to focus on - away from whatever may be worrying you at the time.

How To Practice The 7/11 Technique
You can use this technique whenever you need to. Many people find that stress relief techniques such as this one are perfect for moments where you're feeling anxious - such as before giving a speech, times  where you feel angry, and ordinary occasions to help relax your mind and calm general anxiety.

When you practice the technique, simply sit down somewhere quiet and repeat the process for around 6 times, or until you feel relaxed. If you're finding it difficult to breathe out for longer than you breathe in, try pursing your lips and letting the breath make a noise in the back of your throat. And, as mentioned above, it's perfectly fine to alter the counts to a rhythm that suits you.

You don't need to wait until you're feeling anxious to practice this technique. Many people find that it helps to practice it at certain times a day, such as once in the morning and once in the afternoon, until it becomes a natural reaction for them. However, if you are already feeling anxious it may help you to feel better.

As with any other stress relief techniques, it does take practice to get this one right. So keep trying and you'll find it comes naturally over time.