Breathing

Seven Eleven breathing.

Most people aren’t very good at breathing! Most of the time the breath only reaches the top of the lungs. Shallow breathing simulates anxiety! If you were hiding from a predator your breathing would be almost imperceptible. Once the danger had passed, you would let out an extended breath as a sigh of relief.

Deeper breathing calms the mind and lowers the adrenaline levels.

Breathing happens all by itself, finding it’s own rhythm. Sit quietly for a moment and take the time to notice your breathing rhythm. If you are aware that you are not breathing very deeply, try this exercise.

1. Breathe in for the count of 7.
2. Exhale to the count of eleven.
3. Repeat 10 times.

If you find that it is uncomfortable to focus on breathing in, then just pay attention to the exhale. The key to this exercise is to be aware that it is the extended out breath, which lowers the alert state by sending a biochemical signal to the brain to switch off adrenaline production.

Practise this exercise as often during the day as you can manage.

Breathing deeply before eating relaxes the stomach and aids digestion.

If you like, when you are breathing deeply, you can allow yourself to imagine something soothing or calming.

Perhaps a memory of a relaxing time you’ve had, or recalling a soothing massage, or just visualising a serene picture or your favourite pet.

Soon you will begin to notice that you are sleeping more soundly, waking more refreshed and are able to respond to things around you in a more comfortable way.