Exam season is around the corner and for many students that can mean extra stress or anxiety. While there is no shortcut around study time, there is one extra technique that can help students effectively manage that hyped-up adrenaline driven state which threatens to run away with their thoughts and concentration when crunch time hits.
The 7-11 breathing technique is something I have taught for years and pulled out as an emergency response more than a few times when my own children felt overwhelmed by academic, personal, or situational stressors. They have used it before exams, on the free throw line, and when getting ready to give a speech in front of a class. I have witnessed incredible results in a matter of minutes through this simple, powerful technique that reverses the stress response, controls panic attacks, and lowers anxiety.
Listen to this guided practice to try 7-11 breathing yourself.
7-11 Breathing
Here is how you do it, and it is as easy as it sounds:
1 – breathe in through your nose for a count of 7.
2 – then breathe out through your nose or slightly open mouth for a count of 11.
Closing your eyes or lowering your eyes to half-mast can help you to calm the mind and relax the body as you breathe, but you can also do this with eyes open.
When you are breathing in, try to do deep ‘diaphragmatic breathing’ or belly breaths rather than shallower higher lung breathing.
If you find that it’s difficult to lengthen your breaths to a count of 11 or 7, then reduce the count to breathing in for 3 and out to 5, or whatever suits you best, as long as the out-breath is longer than the in-breath.
Continue in this way for several minutes or longer if you have time – and enjoy the calming effect it will have on your mind and body.
Finally… while it is easy to do, perhaps the most important aspect is to practice 7-11 breathing regularly in neutral situations, so it becomes a habit: it’s wonderful as a 3-5 minute (or more) pre-sleep routine to settle the mind, or in a few moments of stillness as you prepare to head into a busy day, or just as you transition from school to home, etc.
Not only will regular practice help you feel an overall, greater sense of calm in your life, but if or when the unexpected hits and panic sets in, you are ready to pull this tool out of the toolbox to get to work in the moment.
