How To Breathe-A Book By Ashley Neese

“Anger is a natural and often unwanted emotion that can be very difficult to express. Anger can arise from a wide range from experiences, like a long commute in traffic, being treated unfairly, not being heard, or being criticized at work or by a loved one. How we express anger can range from a mild irritation to an intense frustration to fiery rage. While experiencing anger is a part of the human experience, it’s important to have a tool for cooling the flames and taking a closer look at what that anger is trying to tell us.”

I find that breathing through my emotions helps me to regain my calm, my joy & my resilience. Maybe this technique will help you too. The Anger Breath is a calming aid that has helped me regulate my nervous system and shifted me from an active flight-or-fight response to a grounded place of ease. I have added the steps below.

This technique takes 3 minutes, but repeat as often as needed. 

  • Stand with your feet hip distance apart.
  • Set an intention for your practice.
  • Take long breaths through your nose.
  • Exhale quickly through your mouth.
  • Repeat this for three rounds.
  • Place one of your hands on your belly.
  • Inhale deeply  through your nose.
  • Exhale gently through your nose.
  • As you breathe, bring your attention to your hand, observing the natural rise and fall of your belly.
  • Repeat this for two full minutes.
  • Close your practice.
  • Note any changes that you experienced.
  • Keep a journal of your changes.

To learn more on emotions check out our Wellness Center virtually or in person.

~Lisa Bartels

Administrative Assistant/Peer Recovery Specialist

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