Be calm, breathe well.

A very effective and simple breathing technique is the 7/11 breath. It’s a good exercise to calm mind and body.

 Step 1.

Gently take your attention to your breathing. You can do this anywhere – in the car, in a meeting, whilst walking to work or as you lie in bed.

Step 2. 

Start to focus on the out-breath, making it a little longer and more powerful than the in-breath. Don’t over-strain, however, and, if at any time you feel uncomfortable, just return to normal breathing.

 Step 3.

Start to silently count the in and out breath making the out-breath longer. So, for example, you may count the in-breath to a count of 7 and the out-breath to a count of 11. The actual numbers don’t matter; just establish a rhythm that is right for you. 

 Step 4.

Continue for a few minutes until you feel a sense of calm.

 Step 5.

Practise regularly. For example, every time you stop at a red traffic light, or put the kettle on, or you walk out of your office. You can even set a reminder in your phone every hour.

To learn more ways to calm busy lives, please join one of my courses.