What if you could make your body feel good, even when it’s stressed out?
A lot of people think that’s impossible. But it isn’t! The 7/11 breathing technique is a way of relaxing and reducing anxiety. You can breath through anxiety.
This is a focused exercise that can last from a few minutes to 10 minutes, this technique helps you slow down and breathe deeply when your mind is racing. It can help you shift out of “fight or flight” mode and into a place where you feel calm, centered, and ready to take on whatever life throws at you.
The 7-11 breathing technique is a way of relaxing and reducing anxiety.
The idea is to breathe in for 7 seconds, hold for 11 seconds and exhale for 7 seconds. It’s that simple!
You can use this exercise when you feel anxious, angry or just need to relax. It’s also great for meditation and sleep.
Here are the steps:
- Find a quiet place where you won’t be interrupted by others.
- Lie down on your back in bed or on the floor with your head facing upwards towards the ceiling (or if sitting up, sit up straight).
- Close your eyes and take a deep breath in through your nose for 7 seconds.
- Hold your breath for 7 seconds while thinking about nothing but the air entering into your lungs and how it makes them expand inside of you. Imagine that you’re holding onto something heavy like a rock inside of yourself while doing this step so that there’s no room left over inside where any other thoughts could enter into consciousness! When you breathe in, make sure that the movement of your diaphragm pushes your stomach out; this will cause air to flow into your lower lungs rather than higher ones.
- Finally, exhale slowly through pursed lips for 11 seconds while making an “sssss” sound as if blowing out candles on a birthday cake (but not loudly like when blowing out
If you find that it’s difficult to lengthen your breaths to a count of 11 or 7, then reduce the count to breathing in for 3 and out to 5, or whatever suits you best, as long as the out-breath is longer than the in-breath.
Continue to practice the technique for 5-10 minutes or longer if you have time. The very act of counting, “one…two…three…”will take your mind off immediate concerns and distract it from overstimulation by transitioning into a state that is more focused on relaxation than activity.