7/11 breathing is a technique used to calm the body and mind. It can be used to prevent and reduce the effects of panic attacks, and also to relax you before an exam or to help you switch off to sleep. Take it steady, and breathe in steadily, counting to 7.
To breathe using your diaphragm, place your hand on your tummy, and when you breathe in it should go out. When you get to 7, if you can, hold your breath a little (but not too long!) and slowly exhale. On breathing out, slowly and steadily again, count to 11, and your tummy should be going it. When you reach 11, hold a bit again. Then, continue, breathing in for 7 counts and out for 11 counts. At first you may feel a bit light headed, and that’s fine as your breathing system is being changed!
After practice, you’ll be able to count slower and hold longer at either end of breathing in or out. TRY IT FOR YOURSELF; trains can be cramped, you may have a scary job interview, or just get nervous meeting a group of people. Good breathing can help you feel more comfortable about many situations!