Stress and fear can make everyday life a lot more difficult. With the 4-7-11 method you can quickly come to rest.
Sometimes you can hardly get after your to-do list in everyday stress and any kind of relaxation quickly goes into your pants. This is mainly due to the fact that in all the hustle and bustle we don't have our nerves to quickly incorporate a 40-minute meditation exercise into the lunch break.
But many underestimate the influence that our breathing can have on our state of mind. With the 4-7-11 method you only need 11 minutes to return to the bottom of the facts.
What is the 4-7-11 method?
The 4-7-11 method is a relaxation exercise that is achieved by correct and conscious breathing. Stress and fear can be reduced within 11 minutes.
The method is based on Pranayama, a millennia-old yogic breathing technique and was made by the American doctorDr. Andrew Weilfurther developed. With the help of a certain breathing cycle, you can get to a state of relaxation after a while.
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This is how the 4-7-11 method works
There are two methods that you can choose if you want to try out the method. Once the 4-7-11 method or the 4-7-8 method-there is only a small difference in the execution, but the exercise remains the same. This is how it works:
1. Sit or lie down relaxed. Find a comfortable position in which you can linger for 11 minutes.
2. Breathe in through the nose for 4 seconds and take off with open mouth for 7 seconds.
3. You can then do the whole thing either for 11 minutes (for the classic 4-7-11 method) or you shorten it to 8 minutes (for the 4-7-8 method)
Then you should feel more relaxed, more balanced and less stressed. Some can even solve their anxiety due to the right breathing. The more you practice, the more effective the method can work. With some, the effect takes longer, with others it is already setting up after the first time.
Also read:
Tipp: If you want to learn more about conscious breathing and the positive effects, we recommend the book "Breathe" by James Nestor(Order here from Amazon)*.
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