Permanently Happy

Whether it's anxiety, stress, or frustration, these feelings can disrupt our day and affect our overall well-being. However, there is a simple yet powerful technique that can help you manage these emotions: deep breathing. In this post, we'll explore how shifting your attention to your breath can help you reconnect with yourself and find calm amidst the chaos.

The Power of Breathing

Breathing is the most fundamental act of living, yet we often take it for granted. When we breathe consciously, it can serve as a powerful tool to ground us and reconnect us with our inner selves. Deep, conscious breathing has been shown to interrupt persistent negative emotions. By simply focusing on your breath, you can detach from the cycle of negative thoughts and emotions that may be overwhelming you.

How to Practice Deep Breathing

To start using your breath as a tool to manage negative emotions, follow these simple steps:

1. Find a Quiet Space: Locate a space where you won't be disturbed. This could be your bedroom, a quiet corner of your office, or even a peaceful spot in nature.

2. Get Comfortable: Sit or lie down in a comfortable position. Make sure your body is supported so you can relax completely.

3. Focus on Your Breath: Close your eyes if you feel comfortable doing so. This will help minimize distractions and increase your focus on your inner world.

4. Observe Physical Sensations: Pay attention to how your body feels as you breathe. Notice how your chest expands as you inhale and contracts as you exhale. Feel the cool air entering your nostrils and the warm air leaving your body.

5. Stay Present: Allow yourself to experience the present moment fully. As you focus on your breathing, notice how your mind begins to release negative thoughts and beliefs that triggered your emotions.

Benefits of This Practice

Focusing on your breath not only helps you manage your emotions at the moment but also offers long-term benefits. Here's what you can expect:

• Increased Self-Awareness: By observing your breath, you become more attuned to your body's signals and emotions.
• Improved Emotional Regulation: Regular practice can help you gain better control over your reactions to stressors.
• Enhanced Mindfulness: Breathing exercises encourage mindfulness, helping you stay present and engaged in your daily life.
• Reduced Stress and Anxiety: Deep breathing activates the parasympathetic nervous system, promoting relaxation and calm.

Making It a Habit

To fully reap the benefits of deep breathing, it's important to incorporate it into your daily routine. Here's how:

• Set Aside Time Daily: Dedicate a few minutes each day to practice deep breathing. Morning or evening times can work well.
• Use Reminders: Set reminders on your phone or use sticky notes to prompt you to take deep breaths throughout the day.
• Pair with Activities: Try combining deep breathing with other activities, such as stretching or meditation, to enhance relaxation.
• Leverage Technology: Use apps or guided breathing exercises to help you stay consistent and motivated.

What to Remember

Deep breathing is a simple yet effective way to manage negative emotions. By shifting your attention to your breath, you can reconnect with your inner self and regain control over your thoughts and emotions. While this practice may not provide a permanent solution, it offers valuable moments of peace and clarity.

Incorporate deep breathing into your daily routine, and you'll find yourself better equipped to handle life's challenges with grace and resilience.

— Sandro Formica, PhD

Founder of Permanently Happy (questions at [email protected]) 

Keynote Speaker | Transforming Leaders & Organizations Through Positive Leadership & Personal Branding | Director, Chief Happiness Officer Certificate Program