By Mr Bee.
Breathing has the power to heal
There are a few schools in yoga that prove that breathing out for longer can lead to a healthier you. Depending on how you are feeling, our breathing patterns change. They can become shallow or deep. Shallow breathing can make us feel stressed and it creates an imbalance in the autonomic nervous system (ANS).
The ANS connects the brain to the body. The nervous system when fully in harmony can help us manage stress effortlessly. Worrying, anxiety, and stressful thoughts all impact the health of the ANS. Short exhalations make us vulnerable to toxic situations such as anxiety related conditions. Putting your focus on longer exhalations will have life-changing results.
“Our bodies begin to smile”
When we breathe out for longer than when we breathe in, something magical happens. Instead of feeling anxious, our body begins to smile. There are many benefits of breathing out for longer. Our heart rate slows, our blood pressure drops and we start to feel calm. Breathing has the power to heal.
Have you noticed the leader who takes a deep breath before answering a tough question? During this moment, the person is experiencing the “flight or fight” response system. This may result in a faster heart-rate, increase in stress and higher blood pressure. By taking a deep breath, the leader sends a relaxation message from the brain to the body. Deep breaths are just the start. By focussing on your exhalation you will begin to build your resilience.
What is the 7/11 breathing technique?
The 7/11 breathing technique will make you feel alert and calm. You simply breathe in for 7 seconds and breathe out for 11 seconds. You do not have to begin with this ratio. First, just try to breathe out for longer. You can do it in a 2:1 ratio, so breathe in for 1 second, and breathe out for 2 seconds. You could try 3:5. So, you breathe in for 3 seconds and breathe out for 5 seconds.
The benefits of deep breathing:
- Your muscles will naturally relax and your tension will lighten
- Your blood pressure lowers
- Endorphins are released – happiness kicks in
- When we breathe properly, we allow our body to detoxify itself. Waste is allowed to leave the body in the form of Carbon dioxide
Regular and controlled practice of the 7/11 breathing technique instantly turns on your ANS. Get ready to relax in seconds. Give it a try today:
Breathe in, count to 7
Breathe out, count to 11
Your breaths should be slow, long, smooth and from your stomach. Breathe through your nose.
Practice and repeat this cycle a few times.