We in the Western world seem to have forgotten how important controlled breathing can be to our mental and physical well-being. The following disciplines all place attention on correct breathing:
- Tai Chi
- Qi Gong
- Martial Arts
There is a particular form of breathing which can be a great help (no matter what state you are in) if you are . . .
- Feeling stressed
- Struggling with panic attacks
- Having difficulty sleeping
- Having difficulty concentrating
- Feeling agitated or anxious
- Suffering from “nerves” or anxiety
We often teach people this technique because it can be a powerful tool for recovery.
Click here to see more resources that help with 7-11 Breathing.
Lowering the symptoms of stress
Making each “out” breath last longer than each “in” breath has the effect of stimulating the body’s natural relaxation mechanism by activating the parasympathetic nervous system. A simple and effective way to do this is to use a simple counting method whilst paying attention to your breathing. Breath using your diaphragm while counting from one to seven on each in-breath and from one to eleven on each out-breath.
Why not try our 7-11 Breathing Audio Download? Here is a sample . .
Find out more here . . . .
This animated image shows a typical breathing speed.
Try this. You can do it anywhere – in bed, on a bus or the train, even whilst walking – but avoid doing it when you are driving or operating machinery because it will make you feel drowsy.
You may be able to follow these instructions easily. However, many people find it much easier to learn it from a person, face to face, rather than from instructions. We often teach this and other techniques during therapy sessions. We recommend trying it for yourself but don’t give up if it seems too hard or seems not to work. Learning it face to face can be very much more effective.
7-11 Breathing is just one step in helping towards mental and physical well-being. At in8 we have a range of techniques and resources (such as the in8 Cards well-being resource pack) so contact us now for more information about how we can help you.
We also supply handy credit card sized reminders of this technique. Please visit this page if you would like to buy some!