How to do the 7/11 breathing techniques

Be comfortable (sit or lie down) and in a place where you won't be disturbed.

Close your eyes if you wish.

Become aware of the sensations in your body, any sounds and images which are in your awareness.

Just let your body soften and relax, soften your jaw and shoulders.

You could repeat the word "soften" in your mind like a mantra.

Take a deep breath in, it's often helpful to place your hands on your stomach and notice your stomach inflating like a balloon when you inhale, your stomach will flatten when you exhale, if this happens you know you are doing it right (This can take a little practice).

Make each out-breath last longer than your in-breath (the out breath stimulates the body natural relaxation response) by changing your breathing in this way your body automatically begins to relax.

Once you have got used to breathing from your stomach and expanding your stomach like a balloon and you can begin to count your breaths.

You breathe in for 7 seconds and breathe out slowly and gently for 11 seconds, if this doesn't feel right try breathing to other timings, you could start with breathing in for 3 seconds and exhaling for 5 seconds or inhaling for 5 and exhaling for 7 seconds, you will notice with practice, that you gradually increase the duration and your ability to relax easily get quicker and more powerful.