7 – 11 Breathing
I teach most of my clients a breathing technique which I have ‘borrowed’ from the Human Givens College. I usually demonstrate it the first time I meet a new client, particularly if they suffer from anxiety, stress, panic attacks, etc., as this simple procedure is amazingly powerful. I suggest that they practise the technique regularly, so that when they need to use it, they can do so without having to use much thought, as it’s so simple:
1 – breathe in for a count of 7.
2 – then breathe out for a count of 11.
The following website, gives an excellent explanation and overview of the technique:
Thanks Human Givens!
An update to my blog above:
Another simple breathing technique is good old fashioned ‘belly breathing’. This time I’ve ‘borrowed’ from Lindy Wheeler’s Human Toolbox! (More on this in a later blog!) Like 7 – 11 breathing, it can be used very discreetly, wherever you are, whatever you’re doing, so whether you are feeling tired, overwhelmed or stressed, breathing into your belly will help you to feel calm, soothed and balanced:
- Stand or sit up straight with your shoulders back and down and open your chest
- Place your hand on your belly and breath in through your nose trying to expand the bottom of the lungs as much as possible. If you’re doing it right your hand will move out as your belly expands.
- Pause for a second or two and let your lungs really benefit from being filled with air
- Exhale slowly through your mouth. Make your out breath twice as long as your in breathe if you can.
- Don’t forget to breath in through your nose (this warms and filters the air) and out through your mouth slowly.
- Repeat 5-10 times.
Thanks Lindy, and also for teaching me how to draw diagrams! Until next time…….