Hi, I’m Christi Dickey, a Special Ed Supervisor at Midland County ESA and a life coach with Platinum Performance Coaching. I’m thrilled to be part of the Midland Wellbeing Coalition. Today, I want to share a Life Hack that I use all the time Life Hack #4, Power of Exhale, a specific breathing technique called the 8-11.
The 8-11 technique involves inhaling for 8 seconds and exhaling for 11 seconds. This helps relax the parasympathetic nervous system, grounding you and bringing you back to the moment. I find it especially useful when I feel overwhelmed, like when I'm playing a ridiculous game of whack-a-mole and need to breathe and get back on track.
Incorporating this into my daily life took time, about four months, before it became a habit. Now, I even use it to transition into sleep. Instead of just going to bed, I use the 8-11 breathing to wind down, signaling to my body that it’s time to sleep.
At first, this technique might feel strange, so I recommend trying it in a private place. One of my first successful experiences was in the Target parking lot, where I felt overwhelmed with work calls. I decided to give the 8-11 a try and found it incredibly calming.
If 8 and 11 seconds are too long, start with 4 seconds each and gradually extend your breath as you get more comfortable. The key is to stay curious, open-minded, and patient with yourself as you develop this habit. It can make you a better problem solver and listener, impacting your life in unexpected and positive ways.
