How to RELAX using a tried and tested breathing technique


7- 11 Breathing


You Can Do It Anywhere At Any Time.  It will Help you to Calm Down and Gain Control of Your Emotions AND Help you to Think More Clearly.


So Called because you breath IN for a count of 7 and breath OUT for a count of 11.


Why count?


Counting has the effect of distracting your mind. It also helps to keep the “out” breath “half as long again” than the “in” breath. Note that you will have to breathe in slightly “harder” and breathe out “more gently” if you are not going to end up gasping for air!


How fast?


Find a breathing rate which is comfortable for your own lungs.  This animated image shows typical breathing speed.


We know that this technique works because there is a body of scientific evidence to prove that it works. By breathing in for a count of 7 and out for a count of 11 the parasympathetic nervous system is activated, the body’s natural ‘relaxation response’.


By practising this technique whilst you are in bed at night, which will help you to get a better night’s sleep, or whilst relaxing in a chair, you will find that your mind will refocus your attention, you will find that you can think more clearly and that day to day stresses and worries seem to diminish.


Practise this technique regularly and the better skilled you will become at it, you will then be able to use it in all areas of your life such as; anger management, anxiety, stress, exam worries, low mood, poor concentration, panic attacks and depression.


For further information please contact one of the Therapy Needs Met team who will be happy to help you feel more relaxed and improve your wellbeing.