Time Your Breathing Exercises with Our 7/11 Breathing GIF

The 7/11 Breathing Technique

If you’re already a fan of the calming effects of breathing meditation music, it’s worth building this technique into your routine. The exercise is simple: you just breathe in for a count of 7, then exhale for a count of 11. It’s a powerful way to heal and relieve the tension in your body. [2]

If you’re finding it hard to breathe strictly to these counts, don’t worry. You can still experience the benefits just by making sure that your out-breath is longer than your in-breath. It helps to practise the technique on a daily basis, even at times when you’re already feeling relaxed, so you get used to the method. Repeat the process daily for periods of two to five minutes or until you’re aware of feeling calmer. [2]

Tips to Make the Most of the Technique

Try closing your eyes while doing the breathing. Sometimes, our anxieties can become intensified because of the environment around us. If you close your eyes while breathing to the 7/11 rhythm, you can temporarily shut down any thoughts, activities or distractions.

We’re often guilty of shallow breathing. Instead, practise diaphragmatic breathing. This means letting the oxygen in deeply towards your stomach. You need to feel the air moving and filling your lungs when you breathe. Put one hand on your chest and the other one on your stomach. As you breathe in, your stomach should swell outwards. Make sure you’re breathing in deeply, engaging your diaphragm and not just expanding your stomach with the in-breath.

How Can 7/11 Breathing Help You?

The 7/11 breathing can be timed with a calm breathing GIF, and this can provide a myriad of health benefits. [3] Here are just a few of the ways it could help you:

• Manages anxiety and stress.
• Promotes increased focus and attention.
• Improves sleep cycle and mood.
• Supports faster recovery from exertion.
• Keeps the heart rate normal.
• Sends more oxygen to the other organs and the brain.
• Increases lung capacity over time.

Specific Instances to Use 7/11 Breathing

We’ve noted above that this technique is ideal when used during stressful situations or when experiencing other anxiety-related symptoms. However, you can also try it in other situations, such as:

1. In the morning

Energise yourself in the morning with a 7/11 breathing exercise. This helps you stay calm and makes you feel better prepared to start the day ahead. It can relieve any stress and keep you in the moment. [3]

2. While driving

Once you’ve fastened your seat belt, take a few deep breaths down into your stomach. Make sure you stay focused on the road while also keeping your hands on the steering wheel. You can try this whenever you come to a stop at traffic lights or while sitting in a traffic jam.

3. While at work

Do you feel pressured and stressed from time to time when dealing with colleagues or certain tasks? Don’t let these detract from your focus on more important matters. Stay present by practising this breathing technique. If you can step outdoors or away from your desk for a minute or two, do so for an even more relaxing effect.

4. At night

Can’t sleep because your thoughts are racing? This breathing method can help reduce anxiety and promote greater awareness of your body, allowing you to get the rest you need. [3]

Life is full of struggles and stress. There’s little we can do to completely remove all difficulties, but by learning how to control our reactions, we can reduce much of the anxiety. The 7/11 breathing trick makes that possible. And because breathing can be done anywhere and doesn’t need any special equipment, you can do it any time you want or need to.

Deep abdominal breathing helps quiet the constant chatter in your head, keeping you calmed and focused. It has been scientifically proven to ease stress and create mindfulness. [4]

If you’re ready to de-stress and take control of your emotions, Harmonic Breathing is here to help. It can become boring to looking at a breathing GIF for minutes on end to time your breathing. Harmonic Breathing solves this problem by providing relaxing music with rising and falling notes that you time your breathing to. Simply breath in with the rising tone and out with the falling tone and you will be breathing at the perfect rate for relaxation. And the best part of it is that Harmonic Breathing is entirely free. To get started, visit our listen page.

7-11 Breathing: Deep Breathing to Make You Feel More Relaxed

Many practitioners and health-related websites are now encouraging the use of breathing techniques as a way to reduce anxiety and manage stress levels.

Deep breathing exercises relax you and help you focus on the present moment. They slow your heart rate, dilate your pupils, and lower your blood pressure. Breathing techniques will reduce your overall stress levels over the long run if you carry them out daily. [9]

The 7/11 practice is one of the most powerful breathing techniques. To try it, breathe in for a count of 7 and then breathe out for a count of 11. When you breathe in, make sure it’s with deep “diaphragmatic” breathing rather than higher lung breathing. If you’re having problems tracking your breathing, using a 7/11 breathing GIF or Harmonic Breathing music will help you count and focus your attention on each in-breath and out-breath.

How the 7/11 Breathing Technique Helps

Few people wouldn’t benefit from a fast and easy technique to improve their mental state from time to time, and the 7/11 breathing method is a fantastic approach you can use. This breathing exercise is also known as soothing breath because it only requires you to breathe in for a count of seven and out for a count of eleven. However, you don’t have to use those digits as long as you breathe out for longer than you breathe in.

The breath is in tune with the two primary components of the nervous system: the sympathetic and the parasympathetic. When a person is in a panic or a state of anxiety, they tend to take big gulps of air as they become more distressed. In contrast, a calm person breathes slower, more diaphragmatically.

It doesn’t matter how busy your mind is; breathing out for longer than you breathe in helps soothe and relax the body and the mind. You can look up a video guide for 7/11 breathing online to learn more.

All About the 7/11 Breathing Technique

The 7/11 breathing technique, which entails breathing in for a count of seven and exhaling for a count of eleven, is used to relieve anxiety and stress symptoms. It’s a simple yet effective method that helps you relax and regain your composure.

All breathing methods have the same end in mind: they stimulate the parasympathetic nervous system, which is the rest and digest branch of the nervous system. When you exhale, your blood pressure decreases, your heart rate slows, and your pupils dilate, resulting in a decrease in emotional arousal.

The brain interprets this manner of breathing as a sign that there is no immediate danger, which subsequently lowers stress and other fight or flight reactions. If you want to make it easy to do breathing exercises, try listening to the music from Harmonic Breathing and synchronising your breathing to rising and falling notes.