How to go From Stress to Calm in 60 Seconds

It may sound like a big ask, but here you will find out how to go from stress to calm in 60 seconds. Sound good? Let’s do it.

Deep rhythmic breathing stimulates the Parasympathetic Nervous System, our “rest and digest” response. The Parasympathetic Nervous System is the opposite of our Sympathetic Nervous System, which triggers our ‘fight or flight response, a call to action.

So, instead of getting you ready for action with a hit of adrenalin, deep breathing activates calm and relaxation and releases your feel-good hormones, endorphins, oxytocin, dopamine and serotonin.

Practising this breathing technique will help you reduce stress at the moment, and with continued practice, will lower your overall stress levels in the long term.

Added bonus: Deep breathing reduces muscle tension thereby lessening pain.

The 7/11 Breath

We call this exercise 7/11 breathing because you breathe in for a count of 7 and out for 11. Always make sure that your OUT breath is longer than your IN breath.

If you find that breathing for that long isn’t possible, it doesn’t matter, as long as you make your out-breath longer than your in-breath, it will still work.

1. Breathing in through your nose, pull your breath deep down into your stomach to the count of 7 (don’t think about your chest, the air will fill up there on its own) It might help if you hold your hands on your stomach, so you can feel it swelling up as you breathe in. Inhale until your lungs are completely full.

2. When you get to the top of your breath, begin to breathe out through your mouth in slow motion, like you’re blowing out a candle slowly and softly. Breathe all the way out to the count of 11. Allow your lungs to empty completely.

Repeat 5 cycles of this breath until you feel calm and relaxed.