Breathing Techniques to Calm Emotions

Learning different breathing techniques can help you remain calm when you cannot sleep. It helps you to stay calm when you are filled with too many emotions all at once. Breathing techniques are generally recommended in Behavioral services, counseling, and in therapy sessions to help you relax before a session. The Calm app, Headspace, and other relaxation apps include breathing for relaxation. Yet, you do not need to have an application downloaded on your cell phone to practice these breathing techniques.

One common breathing technique that is used for anxiety is the Box. Box breathing is done by counting to four. Imagine a box in your mind and begin breathing slowly. Count to four at a slow pace. Exhale after four seconds. Repeat this until you feel serene.

You can also draw a square on a piece of paper if you have trouble imagining your box in your mind. Make sure you have good posture before you practice box breathing. Another technique is the Breath Ratio Breathing. This breathing technique is used in Yoga which helps you to control your breathing for focus. All you must do is inhale and count to four.

But exhale for about five seconds. Some recommend exhaling after eight seconds. However, if you are a beginner in doing Breathe Ratio Breathing, it is best to exhale slowly or until you get comfortable in exhaling for a longer period. If you have breathing problems consult with your doctor. An easier breathing technique is the Lion's Breath. 

The Lion’s breath can be done in a comfortable yoga pose or in a chair. Make sure you have your hands on your knees or thighs. Then, inhale deeply through your nose. Open your mouth and stick you tongue out. This will stretch your face muscles.

After that exhale and make a “ha”. Next breathe normally. Repeat the Lion’s breath for five times. Finish doing the Lion’s breath by breathing deeply. Last you can do the Pursed Lip Breathing technique.

The Pursed Lip Breathing can be done lying down or sitting. Inhale through your nose for two seconds. Watch how your abdomen gets filled up with air. Then as if you are blowing a candle begin to exhale slowly. After that repeat the same steps for two seconds.

These are just a few examples of breathing techniques. There are many more breathing techniques which can be used to help you control your emotions. Knowing several different breathing techniques can help you with controlling physical pain and to help you relax quickly. Nonetheless, using cell phone apps for breathing techniques is still useful on your spare time. Below are links with more breathing techniques. 

How to Do Square Breathing-The 4X4 Box Method-The Joy Within:

How To Do Square Breathing (The 4x4 Box Method) - The Joy Within

Breathing Exercises for Improving Your Mood-John Douillard's Life Spa: 

Breathing Exercises for Improving Your Mood | John Douillard's LifeSpa

9 Breathing Exercises to Relieve Anxiety-Very Well Mind:

9 Breathing Exercises to Relieve Anxiety (verywellmind.com)

7 Stress-Relief Breathing Exercises for Calming Your Mind-Positive Psychology:

7 Stress-Relief Breathing Exercises for Calming Your Mind (positivepsychology.com)

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