|  | Mental Health | Stress Management

Breathing Techniques for Anger

Proper breathing is essential for maintaining a clear mind, and it can especially come in handy during times of high anxiety, stress and anger. When we are in a state of anger, breathing can become irregular, causing a more heightened state of anxiety. This can lead to other health problems. By considering our breathing methods, our minds can settle down. Breathing methods that have been used for years by those in Eastern cultures are now being studied in the West.

  1. Proper Breathing

    • Before any effort to practice breathing exercises, it is important to begin by learning to breathe properly. It is best to breathe through your nose, because tiny hairs and mucous membranes filter out particles in the air. Your chest and abdomen should be moving together as you breathe. If only the chest is rising and falling, you are not using the lower part of your lungs properly.

    Deep, Relaxed Breathing

    • This technique develops a relaxing breathing method. It can be practiced anytime, and is especially useful during stressful situations when you might be angry. Lie down on a blanket or rug on the floor. Bend your knees with your feet about eight inches apart and turned slightly outward. Place one hand on your chest and one on your abdomen. Slowly inhale deeply through your nose, pushing up your hand that is placed on your abdomen as much as is comfortable. Exhale through your mouth. Your mouth and jaw will be relaxed. When you first begin practicing this technique, spend about five minutes doing it. As you get more comfortable, you can

      increase the time to 20 minutes.

    The Relaxing Sigh

    • If you are sighing and yawning, it may be a sign that you are not getting enough oxygen. A sigh can relieve tension. Sit or stand up straight and sigh deeply. Let out a sound of deep relief and let the new air come in naturally. Repeat this eight to 12 times whenever you need to.

    The Clenched Fist

    • Stand up straight with your hands at your sides. Inhale and hold a complete natural breath, then raise your hands in front of you. Gradually bring your hands to your shoulders. As you bring them to your shoulders, contract your hands slowly into fists and clench them as tightly as possible. Keep the fists clenched as you push your arms straight out again slowly. Pull your arms back to your shoulders and straighten them out several times as fast as you can.

    Complete Breath

    • This exercise involves filling your lungs to capacity and then fully releasing the air. This flushes acid waste and increases your oxygenation. It is good for calming your mind and decreasing stress. Start by inhaling your lower lungs as you would with a natural breath, but then continue to fill the mid and upper lungs and fully expand your chest. Pause briefly and then release in the opposite manner.

Stress Management - Related Articles