In all of our lives, we are go through anger, anxiety or stress. For some this is fleeting and easily managed, for others it can feel like control is lost. Either way these breathing techniques will help you to take control of your emotions and situation.
First things first, if you are experiencing anger, anxiety or stress this does not make you a bad person - we all go through periods where things can get a little out of control. 1 in 3 of us will suffer from a mental health issue each year, and anger, anxiety and stress can be part of that.
The advice offered here is drawn from our own personal experiences and should not replace medical advice. If you feel you are suffering from anger, anxiety, stress or other mental health issue, please contact your doctor as soon as possible. It is not a weakness to admitt you need help, we all need help now and again
Why do we loose control?
Control of emotions is often lost because the rational part of our brain is not working as it normally would. Breathing techniques help the rational part of your mind to function better and give you time to take control of the situation. Whatever the reason for your anger, anxiety or stress being triggered, you can almost always regain control (or leaviate the symptoms) with breathing techniques.
Equal Breathing
7 11 Technique
Abdominal Breathing
With one hand on the chest and the other on the belly, take a deep
breath in through the nose, ensuring the diaphragm (not the chest)
inflates with enough air to create a stretch in the lungs. The goal: Six
to 10 deep, slow breaths per minute for 10 minutes each day to
experience immediate reductions to heart rate and blood pressure,
McConnell says. Keep at it for six to eight weeks, and those benefits
might stick around even longer. (instructions from:
http://greatist.com/happiness/breathing-exercises-relax)
Alternate Nastal Breathing
A yogi’s best friend, this breath is said to bring calm and balance, and unite the right and left sides of the brain.
Starting in a comfortable meditative pose, hold the right thumb over
the right nostril and inhale deeply through the left nostril. At the
peak of inhalation, close off the left nostril with the ring finger,
then exhale through the right nostril. Continue the pattern, inhaling
through the right nostril, closing it off with the right thumb, and
exhaling through the left nostril. (instructions from:
http://greatist.com/happiness/breathing-exercises-relax)
Skull Shining Breath
Ready to brighten up your day from the inside out? This one begins with a
long, slow inhale,
followed by a quick, powerful exhale generated from the lower belly.
Once comfortable with the contraction, up the pace to one inhale-exhale
(all through the nose) every one to two seconds, for a total of 10
breaths. (instructions from:
http://greatist.com/happiness/breathing-exercises-relax)
Also helpful to use alongside breathing techniques - progressive relaxation and visualisation, we will be writing a post all about this next week
