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7.11

Apply the 7.11 breathing technique to engage your parasympathetic nervous system and nourish your body and mind with breath.


The what.
7.11 is a breathing technique where you breathe in for 7 counts and breathe out for 11 counts. If you can’t stay with these counts, it’s totally ok to start with shorter breaths, as long as the exhale is longer than the inhale.

The why. Deep breathing techniques work by stimulating the Parasympathetic Nervous System. When you exhale it has the effect of decreasing your blood pressure, dilating your pupils and most importantly slowing your heart rate – lowering emotional responses in the process. This is a great technique to practice on a regular basis to help relieve stress, overwhelm and balance your emotional state. 

The how. Find a comfortable position, close your eyes. Take a deep breath in and then empty of the breath. On your next inhale, slowly breathe in for a count of 7 and then release the breath over a count of 11 or as long as feels comfortable. Repeat for a minimum of 4 more rounds to notice the effects on your body and mind.

The when. You can practice this anytime you need to balance your emotions, make a decision or are feeling stressed.