Need Exam Stress Relief? Try the 7-11 Breathing Technique

Exam Stress Relief For Those With Test Anxiety

exam stress reliefI remember being in college and having to take exams.  They were very stressful, and at the time I didn’t have great coping skills (watch the video below for a great one!).  I’d stay up all night cramming and hope that I’d be awake and alert enough to take the exam in the morning.  I had test anxiety, and it sucked.

Luckily for those reading this blog, I’ve come across a very interesting article from our friends across the pond.  It talks about the 7-11 breathing technique:

Many year 11 students have recently been sitting GCSE mock exams. It is a stressful time. One teenager, Jess, describes her state of mind. “I was so nervous before the English language exam,” she says. “I did, like, twenty 7-11s.”

A “7-11” is not the latest in teenage kicks, but a breathing exercise characteristic of a movement that is undergoing a surge in popularity in schools, known as “mindfulness”. The 7/11 is a relaxation breathing exercise. Matching the counting to the breath, you breathe in for a count of seven, and out for a count of 11. It works for teachers, too.

Another technique much in evidence under mindfulness is called “beditation” – again, not something to panic a teenager’s parents, but simply the practice of meditation while lying down.

The 7-11 Breathing Technique

7-11, as they call it.  It’s pretty simple.  You breathe in for a count of seven, then exhale for a count of eleven.  Watch this, it’s easy:

This is also good for work stress relief, or any situation really.

This has much to do with the sympathetic and parasympathetic nervous system that I’ve described in detail with these here.  This exercise can trigger the relaxation response if practiced enough.  That’s the point where our minds calm down and our bodies begin to heal.  Try the 7-11 breathing technique and see if it works for you.

Beditation

test anxiety

The second method mentioned was called “beditation”.  This is simply meditating while laying down.  Be careful not to fall asleep haha.

If you want to learn to make this more permanent in your life, click here.

If you want guided all-day active mindfulness, check out this very inexpensive course on Udemy. I bought it and have been through it, and it's good.

Leave a Comment