Deep Breathing
“Take a deep breath, pick yourself up, dust yourself off, and start all over again.”
Deep breathing exercises are a simple yet powerful tool for regulating emotions. While there are many breathing exercises for various intents, the four-seven-eight style is commonly recommended for relaxation:
Deep Breathing Exercise: 4,7,8
To begin, find a quiet and comfortable space where you can sit or lie down without distractions. If you like, put on soothing music or sounds the promote a sense of tranquility, like gentle flowing water, or sounds of nature.
Settle into a comfortable position, whether sitting or lying down, ensuring your back is straight and your shoulders are relaxed. Close your eyes, allowing your body to come to rest and any tension to melt away. Take a moment to feel the support beneath you, grounding yourself in this calm starting point.
Begin with a normal breath, inhaling and exhaling naturally.
Next, slowly inhale deeply through your nose for a count of four. Feel your abdomen rise as your lungs fill completely, focusing on breathing deeply into your belly rather than your chest. Count silently to yourself: one, two, three, four.
Now, hold your breath for a count of seven. This pause allows the oxygen to circulate throughout your body, promoting a sense of relaxation. Count silently: one, two, three, four, five, six, seven.
Then, exhale completely through your mouth for a count of eight. Let the air flow out smoothly and fully. Feel your abdomen fall as you release the air. Count silently: one, two, three, four, five, six, seven, eight.
Repeat this cycle for four complete breaths. As you become more comfortable with the technique, gradually increase to eight cycles. Throughout the exercise, focus on your breath. If your mind starts to wander, gently bring your attention back to your breathing.
As you continue the exercise, feel your body beginning to relax. Notice the tension releasing from your muscles, and a growing sense of calm. When you have completed your cycles, return to normal, gentle breathing.
For best results, practice this deep breathing exercise regularly, ideally daily. Be patient with yourself, as it might take time complete these cycles initially.
Deep breathing can be particularly useful during moments of acute stress or emotional upheaval. When you notice yourself becoming overwhelmed, take a brief pause and engage in a few cycles of deep breathing.
This pause allows you to regain control over your emotional responses and approach the situation with a clearer, more composed mindset. Over time, with regular practice, deep breathing can become a reliable tool for managing emotions and maintaining emotional equilibrium.
In addition to regular practice, consider integrating deep breathing into other aspects of your life. Use it before stressful events, such as public speaking or difficult conversations, to calm your nerves. Employ it during routine activities like waiting in line or sitting in traffic to maintain a steady emotional state.
Overall, deep breathing exercises offer a practical and accessible method for emotion regulation. They help activate the body’s natural relaxation mechanisms, reduce physical symptoms ofstress, and provide a moment of mindfulness and clarity. Through consistent practice, you can harness the benefits of deep breathing to maintain emotional balance and improve your overall well-being.