7-11 Breathing

Insert for 7-11 web page-4We in the Western world seem to have forgotten how important controlled breathing can be to our mental and physical well-being. The following disciplines all place attention on correct breathing:

  • Yoga
  • Meditation
  • Tai Chi
  • Qi Gong
  • Martial Arts

There is a particular form of breathing which can be a great help (no matter what state you are in) if you are . . .

  • Feeling stressed
  • Struggling with panic attacks
  • Having difficulty sleeping
  • Having difficulty concentrating
  • Feeling agitated or anxious
  • Suffering from “nerves” or anxiety

We often teach people this technique because it can be a powerful tool for recovery. See the testimonials.

“I used to suffer from panic attacks and nothing seemed to help until I discovered the 7-11 breathing technique! Now I know that I can cope and even though I still dislike crowded shopping centers, with just five minutes of 7-11 breathing I feel a lot calmer and in control” – Vicky, Wiltshire

Signup now for your FREE 7-11 Breathing guide

Get your free guide to improved sleep, improved concentration and reduced stress. This illustrated .pdf document will give you a step-by-step approach so that you can quickly master this life-changing technique.

Other 7-11 Resources from in8

Click here to see more resources that help with 7-11 Breathing.

To lower stress

The secret is to make each “out” breath last longer than each “in” breath. This has the effect of stimulating the body’s natural relaxation mechanism. It stimulates the parasympathetic nervous system. A simple and effective way to do this is to use a simple counting method whilst paying attention to your breathing.

I am a full time carer for my husband. Using the 7-11 Breathing technique has helped me to feel calmer and more relaxed when I am around my husband. He also finds it calming and this has had a knock-on effect on our children. It has definitely improved the quality of our lives. – Tricia, Bradford-on-Avon

Why not try our 7-11 Breathing Audio Download? Here is a sample . .

Find out more here . . . .


This animated image shows a typical breathing speed.

Try this. You can do it anywhere – in bed, on a bus or the train, even whilst walking – but avoid doing it when you are driving or operating machinery because it will make you feel drowsy.

I discovered the 7-11 Breathing technique at an in8 workshop and have used it very successfully to cope with my teenage son who is hyper-active. He also uses it (when he remembers!) and our house is now a much calmer place to live. – Doreen, Bath

7-11 Breathing

in8 Cards Resource PackPlease try this technique for yourself.

You may be able to follow these instructions easily. However, many people find it much easier to learn it from a person, face to face, rather than from instructions. We often teach this and other techniques during therapy sessions. We recommend trying it for yourself but don’t give up if it seems too hard or seems not to work. Learning it face to face can be very much more effective.


7-11 Breathing is just one step in helping towards mental and physical well-being. At in8 we have a range of techniques and resources (such as the in8 Cards well-being resource pack) so contact us now for more information about how we can help you.

I was originally taught the 7-11 Breathing technique to cope with a birth trauma and since then I have used it throughout my second pregnancy, through labour and throughout my children’s baby and toddler years. It has helped me to remain calm and in control when I most needed it. – Sally, Salisbury

We also supply handy credit card sized reminders of this technique. Please visit this page if you would like to buy some!

7-11 breathing - Handy reminder

Bi-fold, credit card sized
handy reminder of the
7-11 breathing technique