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Mindful Moments - The 7/11 Breath

Mindfulness Moments with Dr Elke Paul

09-02-2023 • 5 min

Welcome to mindful moments, this one is a breathing exercise, it’s called 7/11 breath. It is a breathing technique you can do when you feel anxious, very nervous, or stressed and you need to step back from that edge. It has two benefits; the first benefit is you count. Because of counting, you can think of anything else, so the worries or stress cannot be attended to. The second benefit is that you exhale longer than you inhale and that is a known way of stimulating your brain to step back from the fight or flight reaction. That means that your entire brain sends out more calming information to calm the system down. It is really good to practice that in your regular life, not just at that moment when you need it, because if you know the technique well, you then can use it when times get a little bit edgy. So, try it out, find your own rhythm, maybe for you that’s not 7-11, maybe for you it’s a different length of inhale and exhale. Just make sure that your exhalation is longer than you Inhalation in this practice. I hope it helps – Enjoy.


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