Do you ever feel stressed (who doesn’t?!)? Would you like a quick and easy way to relax yourself whether it be for getting a good nights sleep, preparing for the big shot of the game or combat nerves? The 7-11 breathing technique is a just what you may need. Simply:
1. Breathe in slowly whilst counting to 7.
2. Breathe out more slowly whilst counting (from 1 again) to 11.
That’s it! Do about 10-20 breathes and you may notice how much more relaxed you feel. You may even start yawning! If like me you have small lung capacity you can do a slow count to 3 and 5 instead (when I had mine testing for a diving qualification the doctor said is ‘that it?’!!).
The science bit: this works by utilising ‘Parasympathetic Nervous System’ which is triggered by the long out breathes. Part of our nervous system is the Autonomic Nervous System (ANS) which effects those organs which we can’t normally control (eg, digestion, heart rate). the ANS we have Sympathetic Nervous System which is the fight or flight response. This causes increased heart rate, pupil dilation and so on. Parasympathetic Nervous System is what kicks in to calm the body down, decreased heart rate, pupil constriction.
Enjoy!
