Mind, Body Therapeutics

Strategies to manage

Breathing techniques are not just 'mind tricks', they produce a bodily response that lowers your anxiety in a very physical way.
On our Human Givens College training courses, we teach a technique which Joe Griffin named '7-11' breathing, because it's the most powerful technique we know.

Here is how you do it, and it is as easy as it sounds:
1 - breathe in for a count of 7.
2 - then breathe out for a count of 11.
Make sure that when you are breathing in, you are doing deep ‘diaphragmatic breathing’ (your diaphragm moves down and pushes your stomach out as you take in a breath) rather than shallower higher lung breathing.

If you find that it’s difficult to lengthen your breaths to a count of 11 or 7, then reduce the count to breathing in for 3 and out to 5, or whatever suits you best, as long as the out-breath is longer than the in-breath.

Continue in this way for 5-10 minutes or longer if you have time – and enjoy the calming effect it will have on your mind and body. An added bonus of 7-11 breathing is that the very act of counting to 7 or 11 is a distraction technique, taking your mind off your immediate concerns.

This 7/11 breathing technique for relaxing quickly is the most powerful we know and has been used for thousands of years throughout the world.

The psychotherapists and counsellors listed on the HGI's official register are all Registered Members of the Institute who have successfully passed the Human Givens Diploma at practitioner level (HG.Dip.P.).

They are therefore trained in dealing effectively, and as quickly as possible, with all major forms of distress, including anxiety and anger disorders, depression, stress, phobias, addiction, post traumatic stress disorder (PTSD) and relationship problems.Professional Standards Authority Accredited Register

The register has been accredited in the UK by the Professional Standards Authority for Health and Social Care (PSA), which also accredits BACP, the National Counselling Society, UKCP. and others.

Finf your human givens therapist: https://www.hgi.org.uk/find-therapist

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