A simple technique to help control anxiety

In my therapy practice, anxiety is one of the most common reasons people seek support. It can be overwhelming, sometimes even debilitating, and in more extreme cases, it can lead to full-blown panic attacks.

Over 20 years ago, I learned a breathing technique at a workshop led by the wonderful Irish psychologist Joe Griffin. Since then, I’ve used it with countless clients to help reduce anxiety, ease stress, induce sleep, and prevent panic attacks. I also use it myself – it's especially helpful when I wake up in the middle of the night and can't get to sleep!

And while I have always believed in its power, I occasionally wondered: Would this really work during a full-blown panic attack? Thankfully, I’ve seen the answer firsthand – twice. Two different clients, while sitting in my therapy room, began experiencing the onset of panic attacks. In both cases, this simple technique worked. It helped ground them, calm their bodies, and avert the attack.

The 7/11 breathing technique

It’s surprisingly simple – and surprisingly unknown. When I mention it to nurses, dentists, and even GPs, many haven’t heard of it. It’s called the 7/11 technique. Easy to remember, like the name of the old American convenience store.

When someone is having a panic attack, it often feels like they can’t get enough air, leading to rapid, shallow breathing (hyperventilation). But the truth is, they usually have too much oxygen in their system. This disrupts the balance of oxygen and carbon dioxide, which worsens the symptoms of anxiety.

Here’s how it works:

• Breathe in through your nose for a count of 7
• Breathe out through your nose or mouth for a count of 11

This longer exhalation helps your body expel excess oxygen, slowing your heart rate and gently calming your nervous system. The effect can be profound.

It's really good to practice this technique at odd times when you are not feeling anxious, so that it becomes second nature when anxiety rears its ugly head.l

When else can you use it?

This technique is useful in all kinds of everyday situations:

• Before a medical appointment (to reduce “white coat syndrome”).
• At the dentist, before an injection or procedure.
• Before a written exam or driving test.
• On a flight, if you experience fear of flying.
• At night, to relax your body before sleep.

It’s quick, portable, and free – a real game-changer in anxious moments.

Give it a try now and see if you can notice the difference in your heart rate and pulse.

I often wish I could wave a magic wand and give everyone a therapist on demand. Therapy can be life-changing, and I’ve seen it time and time again. But in the meantime, techniques like 7/11 breathing are simple tools that anyone can use, anytime, to feel a little more in control.

If you’ve found this helpful, feel free to share it. Let’s keep normalising conversations around mental health – because anxiety is more common than you think, and help is closer than you might realise.