Latest News: Want to feel calmer? Learn this breathing-for-calm exercise in minutes

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Jim Simpson

Management teacher, University of Sussex

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  students, coachees, 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 reset, be calm and contain any 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 three times.

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.️

* If you have any respiratory condition or illness, or other health problem that affects your breathing, consult a medical professional before trying this.

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