Hello,
I'm Hilary Hart,
A psychotherapist in the UK.
I'd like to share with you one of the simplest and effective breathing techniques that I know.
It's called 7-11 breathing.
It's not new,
In fact it's ancient,
Because our ancestors discovered that the key to calming the mind and body is longer exhalations.
The science behind this is that when your exhale is longer than your inhale,
The vagus nerve sends a signal to the brain to turn up your parasympathetic nervous system and turn down your sympathetic nervous system.
In other words,
When your exhalations are longer than your inhalations,
You move the nervous system into a calm state rather than a state which is ready to react to any perceived threat.
This simple technique is split into two parts.
Firstly,
Breathing in for a count of 7,
And then breathing out for a count of 11.
If you find the length of the breaths difficult,
Then please change them to maybe a count of 5 and then 9.
So breathing in for 5 and breathing out for 9.
Or whatever suits you best,
As long as your out-breath is longer than your in-breath.
Remember,
Longer exhalations is the key to calming the mind and body.
So it's going to be easier if we just run through a practice of this breathing,
Because my counting may not be the same pace as your counting.
And so then you can have a go at this on your own.
So I invite you now to find a comfortable position,
Sitting with your feet resting on the floor.
And either close your eyes or lower your gaze,
Whichever you prefer.
And just reset your natural breathing pattern first of all,
By breathing out for one breath.
And then when you're ready,
Breathe up through your nose for a count of 7.
And then breathing out for a count of 11.
So let's begin.
So 1,
2,
3,
4,
5,
6,
7.
And then out for 11.
2,
3,
4,
5,
6,
7,
8,
9,
10,
11.
In for 7,
2,
3,
4,
5,
6,
7.
Out for 11.
2,
3,
4,
5,
6,
7,
8,
9,
10,
11.
In for 7,
2,
3,
4,
5,
6,
7.
Out for 11.
2,
3,
4,
5,
6,
7,
8,
9,
10,
11.
Now make sure that when you're breathing in,
You're doing really deep diaphragmatic breathing,
Rather than the shallower,
Higher lung breathing.
So this is where your diaphragm moves down and pushes your stomach out as you're taking a breath.
Now you may be wondering how long should you do this for?
Well,
Just 2 minutes of deep breaths with longer exhalation engages the vagus nerve.
This finding was published in the May 2019 issue of the International Journal of Psychophysiology.
An added bonus of this type of breathing is that the very act of counting to 7 or 11,
Or maybe 5 then 9,
Whatever numbers you have chosen,
Is a distraction technique,
And the mind loves a distraction.
So now you know the technique.
Please continue to have a go on your own,
And just make your intention to breathe like this for 3 minutes,
And then see how you feel.
The proof is in the pudding,
As we say.
So thank you for listening.
I'm Hilary Hart.
Namaste.
