In this episode of The Ripple Effect of Wellbeing in Work and Life, Dr. Stephanie Romero leads co-host Josiah Gilliam through a practical, accessible mindfulness exercise: 7-11 Breathing.

If you are feeling overwhelmed, anxious, or dealing with a racing mind, this breath-focused awareness practice offers an immediate reset. By simply extending your exhalation so that it is longer than your inhalation—conceptually inhaling for a count of 7 and exhaling for 11—you can kickstart your body’s natural soothing systems and soothe your emotional state.

In this episode, you’ll experience:

• An Agency-First Approach: Reminders that mindfulness guidelines are always invitations, empowering you to adjust your posture, pace, or focus to fit your needs.

• The 7-11 Breathing Mechanics: A step-by-step breakdown of how to ratio your breath (and why the exact numbers matter less than making the exhale longer than the inhale).

• A 4-Minute Guided Practice: A quiet, structured session to practice along in real-time.

• Beginner-Friendly Tips: Advice on how to start small, handle distractions gently, and build a lasting micro-practice.

Whether you have two minutes or ten, tune in to learn a tool you can take anywhere to bring calm back into your workday and life.

Learn More at www.awakencollaborative.com

Music: Weather Any Storm by Cody Francis and Forever and A Day by Kim Aspen (canva.com)

Produced by Say Some Thing Studios, a creative media division of Elevate 1 Consulting.

The Awaken Collaborative supports Awaken Pittsburgh!

Awaken Pittsburgh, a 501c3 non-profit organization, relies on the generosity of our community to achieve our mission of fostering well-being, empathy, and compassion for all. Your support helps mindfulness practitioners reach individuals across the Greater Pittsburgh Area through evidence-based programs, activities, and events. Give Today! www.awakenpittsburgh.org/support

Music: "Chill Mode" by Audiobinger from the free music archive. This work is openly licensed via CC BY 4.0.