7-11 breathing

7-11 breathing, sometimes called the belly-breathing, the technique can be used throughout the day to relax, reduce stress levels, and boost your energy levels. It can also increase your attention level before an important event that needs more concentration and focus. Overall this method is used in almost all emotional situations.

This technique's regular practice leads to your body getting used to relaxing quickly to the 7-11 breathing pattern. In other words, the 7-11 approach triggers the quick relaxation of your body.

How to practice

Find a quiet and comfortable place to sit and relax. In the beginning, it might be helpful to sit in front of the mirror to observe your progress.

Step 1. Sit with your shoulders relaxed and your hands lightly folded over your tummy. You can sit on a cushion or a chair, it's essential to sit in a comfortable position.

Step 2. Slowly breathe in through your nose for seven seconds.

Step 3. Breathe out through your nose for eleven seconds. The exhalation must be longer than the exhalation. Your shoulders should remain relaxed and still, while your stomach gets more prominent when you breathe in and smaller when you let the breath out. Sitting in front of the mirror will help to control your shoulders and your belly.

Once you've mastered keeping your shoulders still and expanding your belly on the intake of breath, and reducing it during the inhalation, you can try closing your eyes, picturing the numbers you count in your head, and concentrate fully on the breathing.

Warnings

It is advised to consult with your doctor before starting any exercises if you've had any heart or respiratory conditions or other related concerns.

Pregnant Women: Pregnant women should avoid breath retention.

Blood Pressure: Abstain practicing this technique if you have blood pressure issues.

Trauma-Sensitive: It is advised to avoid practicing box breathing if suffering from trauma since the lungs and the diaphragm may feel tight in the process, which will lead to the elevation of the stress level.

If at any time during any breathing practice you start hyperventilating or feeling light-headed, abort the exercise and wait until you return to your normal state. Be sure to have mastered the first three steps (inhalation-retention-exhalation) before retaining your breath after exhalation.