How does it work?
How Breathing Exercises Can Improve Your Mental Health
Breathing—it’s something you do every moment of your life without thinking. But did you know that breathing is proven to be a powerful tool for managing anxiety, stress, and even anger?
The Connection Between Breathing and Mental Health
When you’re stressed, your sympathetic nervous system—also known as the “fight or flight” response—kicks in. This can lead to physical symptoms such as:
- A racing heart
- A churning or upset stomach
- Sweaty palms
- Tense or pumped-up muscles
These reactions helped our ancestors survive dangerous situations. But in modern life, this response often kicks in during non-life-threatening events, like work stress or social anxiety. Learning to recognise these physical signs means you will be able to understand when you are going into fight or flight. Once you have this insight you can then do something to lessen the response.
Why Deep Breathing Helps
To calm your body and mind, you need to activate your parasympathetic nervous system—your body’s natural “rest and digest” mode. One of the most effective ways to do this is through deep breathing exercises. It is important that it is abdominal breathing and that you are fully inflating your lungs.
How to Do the 7:11 Breathing Technique
This simple breathing method helps regulate your nervous system and reduce feelings of stress:
- Tune into your body. Notice the physical signs of stress—this is your cue to start breathing intentionally.
- Breathe from your abdomen. Place a hand on your stomach and focus on breathing deeply into your lower lungs. You should feel your belly rise. Imagine you have a balloon in your stomach which you are trying to inflate.
- Inhale for 7 seconds. If this feels difficult at first, you can start with 3 seconds and work your way up to 7.
- Exhale slowly for 11 seconds, or 5 if you are starting out on your journey of regulating your breathing.
Repeat this pattern for several minutes. The 7:11 breathing technique helps slow your heart rate, calm your thoughts, and restore balance. It also helps you to see things more clearly and rationally which is difficult when you are in a relaxed state.
Practice Daily for Best Results
Like any skill, the benefits of breathing exercises grow with regular practice. Set aside a few minutes each day to focus on your breath. When you do this, be sure to allow at least 5 minutes. Perhaps you might start your day with this new practise, and also do it before you go to bed. With consistent use, you’ll be able to access a state of calm more quickly even during moments of high stress.