How to use breathing to regulate your emotions
How to use breathing to regulate your emotions
Sep 29, 2025
When emotions intensify (anxiety, anger, stress) our breathing speeds up without us realizing it. Learning to control it is a simple and effective tool to regain calm in just a few minutes.
3 steps to use breathing to your advantage
Pause and observe
Stop for a moment and notice how you are breathing. Simply becoming aware already begins to calm you.Breathe deeply and slowly
Inhale through your nose for 4 counts, hold for 2, and exhale gently through your mouth for 6 counts. This activates the nervous system that relaxes your body.Repeat several times
Do this for 1–2 minutes. You’ll notice your heartbeat stabilizing and your mind becoming clearer.
Why it works
Conscious breathing sends safety signals to the brain, reduces muscle tension, and helps you respond rather than react impulsively.
Here’s a video to help you practice better. 🎥
When emotions intensify (anxiety, anger, stress) our breathing speeds up without us realizing it. Learning to control it is a simple and effective tool to regain calm in just a few minutes.
3 steps to use breathing to your advantage
Pause and observe
Stop for a moment and notice how you are breathing. Simply becoming aware already begins to calm you.Breathe deeply and slowly
Inhale through your nose for 4 counts, hold for 2, and exhale gently through your mouth for 6 counts. This activates the nervous system that relaxes your body.Repeat several times
Do this for 1–2 minutes. You’ll notice your heartbeat stabilizing and your mind becoming clearer.
Why it works
Conscious breathing sends safety signals to the brain, reduces muscle tension, and helps you respond rather than react impulsively.
Here’s a video to help you practice better. 🎥
When emotions intensify (anxiety, anger, stress) our breathing speeds up without us realizing it. Learning to control it is a simple and effective tool to regain calm in just a few minutes.
3 steps to use breathing to your advantage
Pause and observe
Stop for a moment and notice how you are breathing. Simply becoming aware already begins to calm you.Breathe deeply and slowly
Inhale through your nose for 4 counts, hold for 2, and exhale gently through your mouth for 6 counts. This activates the nervous system that relaxes your body.Repeat several times
Do this for 1–2 minutes. You’ll notice your heartbeat stabilizing and your mind becoming clearer.
Why it works
Conscious breathing sends safety signals to the brain, reduces muscle tension, and helps you respond rather than react impulsively.
Here’s a video to help you practice better. 🎥
When emotions intensify (anxiety, anger, stress) our breathing speeds up without us realizing it. Learning to control it is a simple and effective tool to regain calm in just a few minutes.
3 steps to use breathing to your advantage
Pause and observe
Stop for a moment and notice how you are breathing. Simply becoming aware already begins to calm you.Breathe deeply and slowly
Inhale through your nose for 4 counts, hold for 2, and exhale gently through your mouth for 6 counts. This activates the nervous system that relaxes your body.Repeat several times
Do this for 1–2 minutes. You’ll notice your heartbeat stabilizing and your mind becoming clearer.
Why it works
Conscious breathing sends safety signals to the brain, reduces muscle tension, and helps you respond rather than react impulsively.
Here’s a video to help you practice better. 🎥