So let's begin with introducing you to one of the simplest breathing techniques that I know of.
Our ancestors discovered that the key to calming the mind and body is longer exhalations.
Now the science behind this is that when the exhale is longer than your inhale,
The vagus nerve sends a signal to your 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 your 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 seven and then breathing out for a count of eleven.
Now if you find the length of the breaths difficult,
Then please do change them to perhaps a count of five and nine.
So that's breathing in for five and then breathing out for nine.
Or whatever suits you best,
As long as the out-breath is longer than the in-breath.
Because remember,
Longer exhalations is the key to calming the mind and body and turn down your sympathetic nervous system.
So I invite you to find a comfortable place.
I prefer sitting to do this.
And place one hand on your stomach,
So just below the rib cage.
And in a moment we're going to do the breathing technique but I'd just like to talk you through it first.
So make sure that when you're breathing in,
You're doing a nice deep diaphragmatic breathing rather than the shallower higher lung breathing.
So this is where your diaphragm it moves down as you breathe in and then it pushes your stomach out as you take inner breath.
And that's why I've asked you to place your hands so you can really check that you're doing this correctly.
And so we're going to breathe up through your nose for a count of seven.
Then hold a natural hold and then breathe out for a count of 11.
And before we do that we're going to reset your natural breathing pattern by breathing out for one breath.
And then when you're ready breathe up through your nose for a count of seven.
So let's begin.
So one,
Two,
Three,
Four,
Five,
Six,
Seven.
And then out for 11.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
Eleven.
In for seven.
Two,
Three,
Four,
Five,
Six,
Seven.
Out for 11.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
Eleven.
In for seven.
Two,
Three,
Four,
Five,
Six,
Seven.
Out for 11.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
Eleven.
In for seven.
Two,
Three,
Four,
Five,
Six,
Seven.
Out for 11.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
Eleven.
In for seven.
Two,
Three,
Four,
Five,
Six,
Seven.
Out for 11.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
Eleven.
Now if you find the length of the breaths difficult then please do change them to perhaps a count of five and nine or whatever suits you best.
As long as the out breath is longer than the in breath.
Now you may be wondering how long you should do this for.
Well according to the May 2019 issue of the International Journal of Psychophysiology,
Just two minutes of deep breathing with longer exhalations engages the vagus nerve.
And for your information in very simple language the vagus nerve is like a power lever.
It's what turns organs on and off in response to stress.
I therefore recommend a minimum of two minutes and I hope you experience the calming effect it has on your mind and body.
