'7-11 Breathing' is the reverse of hyperventilation, or overbreathing, which is what happens during a panic attack (sucking in too much oxygen that your body can't deal with properly). With 7-11 you breath in for seven beats and out for. yes, you guessed it. It's very calming and you can also use it to focus on, for example, something you want to achieve or resolve.

Practice breathing deeply into your stomach, or diaphragm (the wall of muscle that separates your lungs from your stomach). The out breath must be longer that the in breath. This stimulates the part of your nervous system responsible for relaxation. If you breathe like this your body has no choice but to relax.

You can also use this technique if you simply want to become more relaxed, or as part of your preparation or enjoyment of the hypnosis download you are using. You can also imagine 'Negative Thoughts' being expelled on the out breath, while inhaling more positive thoughts and fresh energy.

You can find out more about 7-11 breathing on our Panic Attack Help Site.
You can also sign up for our no cost Prevent Panic Attacks Course.
If you're worried about tests or exams check out our special ' Exam Nerves' download.