7 / 11 Breathing Technique

This is a wonderfully simple technique you can use wherever and whenever you feel stressed, anxious, upset, angry or whatever!

Every client who works with me gets to learn this method of feeling calm and relaxed in an instant. I've had reports back from people using this just before going into an important meeting or making a call to in-laws they don't get on with or even just sat in traffic!

You can sit there feeling bad, or you can spend a couple of minutes making yourself feel better. The choice is always yours! Here's how the technique works.

Breathe in to the count of 7 and then out to the count of 11. When you draw air in do not expand your chest in the normal way but push your diaphragm and tummy out so that most of the air fills your lower lungs (often known as belly breathing). Make sure you slowly breathe in to the count of 7 and slowly out to the count of 11. Repeat about 6 times. It couldn't be simpler!

The outward count expels the majority of the air from your body, something that doesn't happen often as most of us breathe in a very shallow way. As you push more air than usual out of your body, you will find that your neck and shoulders automatically feel more relaxed and your mind feels more calm. It is the exhalation that also triggers the parasympathetic nervous system to engage the 'relaxation response' and begin to calm down.

Try it and see - you have nothing to lose and everything to gain!