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7 11 Breathing Booklet PDF

This document provides information about the 7/11 breathing technique, which involves breathing in for 7 seconds and out for 11 seconds to help relax and reduce stress. It can be used throughout the day whenever one needs to relax or destress. The technique works by stimulating the autonomic nervous system and promoting access to rational thinking. It is easy to learn and involves sitting comfortably, breathing in through the nose for 7 seconds and out for 11 seconds, with the belly expanding and contracting. Regular practice of this technique can help calm the mind and body.

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Mahaveer
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292 views2 pages

7 11 Breathing Booklet PDF

This document provides information about the 7/11 breathing technique, which involves breathing in for 7 seconds and out for 11 seconds to help relax and reduce stress. It can be used throughout the day whenever one needs to relax or destress. The technique works by stimulating the autonomic nervous system and promoting access to rational thinking. It is easy to learn and involves sitting comfortably, breathing in through the nose for 7 seconds and out for 11 seconds, with the belly expanding and contracting. Regular practice of this technique can help calm the mind and body.

Uploaded by

Mahaveer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Want to try more breathing techniques for relaxation?

Try these
apps, found on iPhone and Android:

Headspace Buddhify

Calm
Stop, Breathe
and Think

7/11 Breathing
Technique

To calm minds, bodies


and de-stress.
Contact Details:
ME North East, Bullion Hall, Chester le Street,
Co Durham DH2 2ES ME North East is a company limited by guarantee and is Registered Charity No. 1147821.

Company registered in England No. 8049170.


Tel: 0191 3892222
email: info@menortheast.org
www.menortheast.org
www.facebook.com/MENorthEast
What is the 7/11 Breathing Technique and what is it used for? Is it difficult to learn?
The 7/11 technique is a breathing exercise where you breathe in for a count Not at all! Anyone who can breathe and count to 11 can learn it:
of 7 seconds and out for a count 11 seconds. It is used to help you relax
1) Find somewhere quiet and comfortable to sit and relax.
and gain/regain composure in a variety of situations.
2) It helps, when you are first practicing, to sit in front of a mirror so that
What can it be used for?
you can see your progress.
You can use this throughout the day to relax, de-stress and re-energise. It
3) Sit comfortably either on a cushion or a chair with your shoulders
can help your concentration levels before an exam, and helps you re-focus
relaxed and your hands folded gently over your tummy.
on the task at hand. In general it helps almost any state which leads to
heightened emotion. 4) If possible breathe in and out through your nose. Breathe in for a
count of 7 seconds and out for a count of 11 seconds (if you find it too
How does it work?
hard to breathe out for so long, start off with 3/6 seconds and work up
It works in several ways: to 7/11 seconds). The most important thing here is to breathe out
longer than you breathe in.
 It works on the bodies’ autonomic nervous system. When we breathe
in, receptors are stimulated to quicken our heartbeat, increasing 5) If you are doing it correctly, your shoulders will remain still and your
breathing rate and increasing adrenalin production, and when we tummy will get bigger and smaller as you breathe (called belly or
breathe out receptors are stimulated to slow our heartbeat, reduce our diaphragmatic breathing). If you sit in front of a mirror you can keep an
breathing rate and decrease adrenaline production. Because it needs eye on your shoulders and tummy.
a degree of concentration to work it helps us take our minds off other
6) Once you can keep your shoulders still and relaxed without effort it is
things.
a good idea to close your eyes and try to picture the numbers in your
 It also works because as it relaxes us it promotes access to the mind to help you concentrate completely on your breathing.
rational thinking part of the brain which gets shut down in stressful
situations, allowing us to think our way around problems or stresses
we face.

...then,
First, count counting at the
from one to same rate,
seven on each count from
“in” breath... one to eleven
on each “out”
breath.

Reproduced based on the Human Givens Institute 7/11 breathing technique .

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