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Try this Breathing Technique to Help Relieve Stress

Breathing exercises can really help lower the accumulation of physical tension associated with stress. The "7-11" technique can really bring benefits to you.

Recently I was at a community event where families from the local school where my daughter attends, came together on a Saturday to help raise money for further treatment for one of the mums who is very ill.

Everyone was so upbeat, a dad was playing the guitar, there were crafts stalls, a raffle, teas, coffees, and more cupcakes than should actually be allowed in one room! The sun was shining and it was just a delightful event to be part of despite the underlying reason we were there.

Throughout the day I was chatting to lots of the other women and what was really surprising, well not so much surprising but maybe very real, was that at least four women during the day told me how stressed they felt in their life at the moment.

One lady has just been signed off with stress for 4 weeks due to unfair pressure at work, another lady who runs her own holistic therapy business explained that she too felt extremely stressed having to juggle everything from family, to housework to running a business, and the list went on….

Is this how you’re feeling right now?

Stress can manifest itself in so many ways, and affects everyone differently, but there is a tool I use with my clients and also use daily myself which can quickly help to lower the physical symptoms of stress and anxiety.

It’s known as the “7-11” breathing technique.

Here’s how it works….

1 – breathe in for a count of 7.

2 – then breathe out for a count of 11.

When you’re breathing in make sure it’s the kind of breathe that comes from your belly and right up into your diaphragm.

The out breath MUST be longer than the in breath.

This really can have a calming effect on your body. If you do at least 4 of these or even better carry on for 5 minutes then you will see the calming effect it can have.

I also recommend doing this periodically through the day, not just when you’re feeling stressed but to actually help make you feel less vulnerable to stress.

Breathing techniques like this can help benefit us in so many ways:

  1. It helps reduce stress & anxiety

  2. It increases energy

  3. It helps us to feel more relaxed

  4. It releases muscle tension

  5. It elevates our digestive system

So when was the last time you took a deep breathe?

Let me know in the comments below if you’ve tried this technique and if it’s helped.

If you would like to work with me on a 1-1 basis then please do book a Free Call with me.

To get my Free Guide – “5 Life Changing Habits for Success” download this on my website where you can find more helpful blogs like this.

Becca Forshaw – Life & Mindset Coach

Becca Forshaw – Life & Mindset Coach


I help women to create and build a life & career they love. If you're feeling stuck, then I can help you to realise that You have the power to change your life. I help you to challenge your thinking. During our sessions we explore your values, vision, strategy and how you can increase your self-confidence, take that next step in your career or drive your business forward. I can help you choose a fulfilling work life, help you have better relationships, and help you to see that life can be everything you want it to be. I have worked with organisations and individuals across many areas including Times Top 100 Companies and Non Profit Organisations, and have a background of over 20 years top performing sales experience working across many sectors. If you'd like to talk to me about where you feel like you're stuck, then please get in touch via my website for a no obligation call.