When you are so angry that you see red or so anxious that you lose focus, practice breathing exercises to help calm you down. In his book, "Conscious Breathing," Gay Hendricks, Ph.D. states, "Take a few big breaths into the physical sensations of any emotion, and watch what happens. Many times, that's all it takes to move it out of your body."
Breathing Awareness
Becoming aware of your breathing calms the mind by shifting the focus away from intense emotions to the activity of breathing. Start by paying attention to the inhale and the exhale. Notice if the inhale is longer than the exhale. Find where in the body you are breathing. Follow the breath as it moves the chest, lower ribs or belly.
During stressful situations, you may experience short and shallow breathing. A light-headed feeling could indicate that you are hyperventilating. By paying attention to it, you change the breath to become deeper and fuller. The body relaxes and the mind quiets.
Sighing
Sighing is a deep inhalation followed by a deep exhalation. Many emotions induce sighing, but the quality of the sigh differs depending on the emotion. Sighing from irritation, anger or boredom has a quick inhalation with a quick and forceful exhalation. The body remains tense. Sighing from relaxation has a slow inhalation with a slow exhalation. There is little tension in the body.
To find the relaxed sigh, inhale slowly through the nose. Expand the chest and take in as much air as possible. Slowly exhale through the mouth. Allow the shoulders and chest to drop slightly to release muscular tension.
Smell the Flowers
According to Dr. Haha Lung is his book, "Mind Fist," "Many people go around acting like life literally stinks, breathing in gasps and chokes, rather than breathing in a full, sweet measure of life." He recommends the "Flower Breathing" exercise. Imagine smelling your favorite flower. Draw its scent as you take in a full breath. Savor the scent as you hold the breath for a moment before softly exhaling.
References
- "Conscious Breathing: Breathwork for Health, Stress Release, and Personal Mastery," Gay Hendricks, Ph.D.; 1995. p. 12.
- "The Anxiety Cure: An Eigth-Step Program for Getting Well," Robert L. DuPont M.D., Elizabeth DuPont Spencer M.S.W., and Caroline M DuPont M.D.; 2003. pgs 126-128.
- "The Mindful Brain: Reflection and Attunement in the Cultivation of Well-Being," Dr. Dan Siegel; 2007. pgs 55-56, 174-176.
- "Mind Fist: The Asian Art of the Ninja Masters," Dr. Haha Lung; 2008. p. 123.
