"For many people, feelings can get intense and out of control very quickly. While our feelings are always important and meaningful, our responses to whatever provoked the feelings aren't always responses that are in our best interests. By learning how to self-calm in the moment, you might spare yourself the unwanted consequences of acting too quickly when provoked. The process of managing our emotional responses so that we can return to a state of calm and make our best decisions is called emotional regulation."
"Slowly take a deep breath, and then exhale slowly. Repeat, ideally for about two minutes. The immediate benefits of simply focusing on your breathing are powerful. It can change the fight-or-flight response to a "stop and think" response. Diaphragmatic breathing (also called belly breathing) affects the vagus nerve in a way that leads to calming signals being sent to the cardiovascular system and the neuromuscular system."
Emotional regulation involves pausing and using self-calming techniques to return to a calmer state and make better decisions. Deep, diaphragmatic breathing activates the vagus nerve and parasympathetic system, reducing the sympathetic fight-or-flight response and promoting cardiovascular and neuromuscular calming. Practicing slow inhales and exhales for about two minutes can shift reactive impulses into a stop-and-think response. Various breathing patterns exist, including box breathing, and individuals should experiment to find what works best. Additional steps such as labeling feelings and recognizing personal triggers further support effective in-the-moment self-regulation and reduced impulsive consequences.
Read at Psychology Today
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