Well the solution is literally a breath away.
Yep, pausing to take some deep, nasal breaths is the key to regulating your emotional state when you’re under duress.
You know the situation – your heart is racing; your thoughts are running haywire and your body is as tense as hell.
That’s when you’ve got to breathe.
Breathing affects the heart, the brain and the immune system.
Here’s how breathing calms you (the technical stuff)
It is the only visceral process that overrides conscious thought.
When voluntary, controlled breathing replaces out-of-control metabolic breathing the area in the brain that is in charge shifts to the cortex, which is where self-regulation occurs.
Slow, deep nasal breathing stimulates the parasympathetic nervous system – responsible for calming us down.
There are three basic breathing exercises that I recommend to regulate your emotional state:
1. Belly Breaths: Hold your breath for one, breathe out through your nose for three, hold for one, breathe in through your nose for three, hold for one. Repeat.
2. Breathe into parts of your body: Focus on tense parts of your body such as your shoulders and direct your breathing to these parts.
3. Guided breathing: Use a simple mantra such as “In/out”, “Calm/ease”, “Smile/release” to guide you into a rhythmic breathing pattern.
It helps in really difficult situations to move away from the trigger to give yourself the space and opportunity to breathe.
Here’s to raising happy kids!
NB: Stopping to breathe is one of the six steps in the Meta-Moment process that I’m teaching in my Parent Well with the Meta-Momentonline course that starts on 13th November 2015. It’s the third course in my Emotional Intelligence parenting series I’ve conducted this year.
If you haven’t done the others then you can still get the full benefit from this course. This is a thoroughly recommended course to take you into the Christmas and holiday break and start next year with a new attitude and skill set.
Register now and start benefitting straight away
While the course starts on 13th November you can start your learning right now. As soon as you register you’ll receive access to all the resources, downloads and videos in the Parentingideas Club website.
A popular presenter, Michael Grose speaks to parents, teachers and principals on a regular basis.Michael comes from an education background, and has conducted post-graduate research into what makes healthy families tick.He's given over 1500 parenting presentations, including the first parenting seminar in Parliament House, Canberra.Michael is married with three adult children who have all successfully flown the parent nest.