Breathing For A Better Management Of Emotions

Deep breathing is the most important anti-stress relaxation technique. Exercise does not consist in breathing more, contrary to what we believe, but on the contrary in calming our breathing, to act on our physiological functions, relax our tensions and soothe our emotions for instant and lasting calm. So breathing for a better management of emotions: what and how ?

Breathing, a function on which we can act

We can last 40 days without eating and 3 days without drinking… but only 3 minutes without breathing! Breathing is essential to life, even before eating and drinking: it is our first source of energy.

Of all our physiological functions (heart rate, blood pressure, circulation, digestion), it is the only one on which we can act… and which then acts on others.

What breathing exercises for relaxation?

Under stress, breathing becomes rapid and shallow. We forget to breathe, then we breathe too much. Here is an abdominal breathing exercise that will allow you, through guided relaxation, to achieve slow and deep breathing, synonymous with calm.

Train daily, at least twice a day, until abdominal breathing becomes a reflex! It will only take you 2 minutes.

• In a seated or lying position, close your eyes and observe your breathing.
• Place your hands flat on your stomach, and inhale, letting your abdomen expand.
• Pull in your stomach as you exhale. Feel and check with your hands that you are breathing correctly.
• Now turn your attention to the air going in and out of the lungs: feel the cool air entering your throat, sinking to the bottom of the lungs, then coming out, a little warmer.
• While continuing to breathe deeply, mentally repeat “I’m relaxed, I’m loose, I’m calming down.”
• Practice for a few minutes, effectively feeling that you are more and more relaxed.

After a few minutes, open your eyes and stretch.

Abdominal breathing is the natural breathing of babies. It is also the one we naturally adopt for laughing, yawning, and sleeping: privileged moments of rest and relaxation!

How breathing acts on our tensions

Any tension, such as muscle tension, increases our need for oxygen, and causes us to breathe too much. The greater our muscle tension, the more our respiratory rate will increase, and vice versa. This is called the “hyperventilation” reflex, which acts in a real vicious circle.

On the contrary, the “hypoventilation” reflex consists of a slow, deep, regular breathing rhythm, which allows a relaxation of our tensions and a general slowing down of our physiological functions. Good news, this reflex can be trained!

How does relaxation affect our emotions?

Our breathing is also directly linked to our emotions. A rapid respiratory rate is brought on by a state of stress or anxiety, and further prolongs that emotion. By lowering our respiratory rate, we also lower our stress!

Breathing indeed influences our brain: the neurons controlling inspiration and expiration communicate with those responsible for stress and anxiety. This was revealed by an American study published in March 2017 (Study shows how slow breathing induces tranquility, Stanford University School of Medicine). This study confirms that slow breathing helps achieve tranquility.

Deep breathing is the basis of any relaxation method, whether Jacobson or Schultz muscle relaxation, yoga movements, meditation or sophrology. Try it!

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I hope you enjoyed this blog post about ” breathing for a better management of emotions” and found it useful. Comment down below what you think, or share with us your breathing techniques that might help us.

Looking forward to reading your comments, sending you love and positive energy!!!