How to do 4:4 Breathing and 7:11 Breathing
Do you want to feel calmer whenever you need to? This is a brilliant technique for anyone* – it can restore the body and mind to a calmer and stronger state. Whether you are feeling a bit stressed, preparing to do something difficult like a presentation or exam, not getting to sleep or in a full-blown panic this will help. Breathing-for-calm techniques restore the body and mind to a calmer equilibrium. Is is very effective, plus it can takes just a few minutes. I’ve used it with coachees, students, colleagues and friends in many settings as well as using it regularly myself. Give it a go.
Here is what you do:
1) Breath in for a count of 4 and out for a count of 4. Repeat this for 3 or more times. This helps your body calm the physical feelings of anxiety.
Then some really deep and helpful breathing…
2) Breathe in for a count of 7 and out for a count of 11. Repeat this three times. You will now get to a deeper feeling of relaxation and balance.
So now for the best thing to calm any panicky feelings in your body…
3) Breathe in for 7 hold your breath for a count of 4 and breathe out for a count of about 11. Repeat this once or twice as you like. If you can do this three times in all then do.
If you, or someone you are helping/teaching, still feels anxiety then go back and breath in for 4 and out for for 4 for a further few minutes.
Believe me this is really effective and you can do it anytime with amazing body-calming effects. Good luck, and stay well and safe️
* If you have any respiratory condition or illness, or other health problem that affects your breathing, consult a medical professional before trying this.