Experience the power of 7-2-11 breathing for improved relaxation and stress relief.
If you suffer from anxiety or stress, this simple and effective breathing technique can help you become calm quickly.
Be comfortable (sit or lie down) and in a place where you won't be disturbed.
Close your eyes if you wish.
Become aware of your body's sensations and any present sounds and images.
Just let your body soften and relax; soften your jaw and shoulders.
You could repeat the word "soften" in your mind like a mantra.
Take a deep breath in. It's often helpful to place your hands on your stomach and notice your stomach inflating like a balloon when you inhale. Your stomach will flatten when you exhale. If this happens, you know you are doing it right. (This can take a little practice.)
Make each out-breath last longer than your in-breath (the out-breath stimulates the body's natural relaxation response). By changing your breathing in this way, your body automatically begins to relax.
Once you have gently expanded your stomach like a balloon and slowly exhaled, NOW begin to count your breaths.
You breathe in for 7 seconds and breathe out slowly and gently for 11 seconds; if this doesn’t feel right, try breathing at other times.
You could start by breathing in for 3 seconds and exhaling for 5 seconds or inhaling for 5 and exhaling for 7 seconds.
You will notice with practice that you gradually increase the duration, and your ability to relax easily gets quicker and more powerful.
Aim for 7-2-11 and beyond. It’s gentle, free, always available and works well.
The Sacred Alchemy Practitioner Training Course starts in January 2025.
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Hypnosis, Shamanism, NLP. Hypnotherapy Training,
Underpinned with Jungian Wisdom.
With Love
Alexia
Alexia Elliott
Hypnotherapist
Sacred Alchemy Practitioner
I am based in Leicestershire and offer face to face and online appointments for 1-2-1 ‘therapy’ sessions.