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7:11 Breathing

Updated: 7 days ago

The 7:11 Breathing Technique is a simple yet effective method to promote relaxation and reduce anxiety.

Also known as the "relaxing breath," the 7:11 Breathing Technique involves inhaling deeply through your nose for a count of 7 seconds and then exhaling slowly through your mouth for a count of 11 seconds.

This breathing pattern encourages a longer exhalation, which can trigger a relaxation response in your body by activating the parasympathetic nervous system.

How does the 7:11 breathing technique work its magic? Deep breathing stimulates the Parasympathetic Nervous System (also known as “rest and digest”) Extending the exhalation has a calming effect on your nervous system. This process can lower your heart rate, reduce blood pressure, and promote a sense of calmness and well-being.

To practice the 7:11 breathing technique:

  • Find a quiet and comfortable place to sit or lie down.

  • Close your eyes and take a few normal breaths to settle in.

  • Then, begin by inhaling slowly through your nose for a count of 7 seconds, allowing your abdomen to expand fully.

  • Next, exhale gently through your mouth for a count of 11 seconds, feeling your abdomen contract as you release the air.

Continue this breathing for 5-10 minutes, focusing on the rhythm of your breath and allowing any tension or stress to melt away with each exhalation.

You can practice the 7:11 breathing technique for a few minutes whenever you feel the need to relax or center yourself throughout the day.

Incorporating the 7:11 breathing technique into your daily routine can help you manage stress, improve your emotional well-being, and enhance your overall sense of calmness.

Give it a try and experience the soothing benefits of this simple yet powerful breathing exercise for yourself.

Tips to make the most of the exercise: Make sure you're doing deep 'diaphragmatic breathing' rather than shallower lung breathing.

If you find that it’s difficult to count to 7 and 11, then reduce the count to breathing in for 3 and out to 5, or whatever is comfortable, as long as the out-breath is longer than the in-breath.

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