Use as a relaxation technique to calm yourself down (also known as 7/11 breathing).
If you are in a negative emotional state, a relaxation technique will help you to calm down and get into your observing self in order to take some perspective on your situation. A good method is known as '7-11 breathing', a simple breath control exercise that stimulates your natural relaxation response (para-sympathetic nervous system).
Here is how you do it:
- breathe in for a count of 7
- then breathe out for a count of 11
Make sure that when you are breathing in, you are doing deep 'diaphragmatic breathing' (your diaphragm moves down and pushes your stomach out as you take in a breath) rather than shallower higher lung breathing.
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 in this way for 5-10 minutes or longer if you have time - and enjoy the calming effect it will have on your mind and body.
This technique is effective because out-breaths stimulate what is called the Parasympathetic Nervous System, a natural bodily response that enables you to 'rest and digest' as opposed to 'fight or flight' (the Sympathetic Nervous System). Out-breaths decrease your blood pressure, dilate your pupils and slows your heart rate - lowering emotional arousal in the process.
This 7/11 breathing technique for relaxing quickly is the most powerful we know and has been used for thousands of years throughout the world. Practising it a few times a day will lower your overall stress levels in the long term.
