Learn breathing techniques to better deal with emotions:

There are several breathing techniques we can use to regulate our emotions and improve our emotional well-being. Here are some of them:

Diaphragmatic breathing:

This technique consists of breathing deeply through the nose, filling the lungs with air and expanding the abdomen. Then, slowly release the air through the nostrils, while the abdomen goes in. When air enters, the abdomen projects outwards, when air exits, the abdomen goes in. This technique can help manage anxiety and stress.

Rhythmic breathing:

This technique initially consists of applying a time to inhale and exhale. You can add retention time with and/or without air. However, these are more advanced variations, and it is advisable to learn with a properly trained teacher. Rhythmic breathing brings mental stability and contributes to improving sleep.

Start using the 1-1-1 rhythm. This means that you will inhale, hold the air in your lungs, and exhale in the same time, which can be 3, 4, 5 seconds, depending on your breathing capacity.

If this rhythm is very comfortable for you, switch to 1-2-1. That is, doubling the retention time with air.

No technique should cause discomfort or accelerate the heart.

Alternate breathing:

This technique, as the name suggests, consists of alternating the nostril through which you breathe. Excellent for stabilizing emotions and improving concentration. You should alternate the nostril in activity whenever the lungs are full of air.

Accelerated breathing:

Do this technique ALWAYS SITTING. IF YOU FEEL DIZZY, STOP. It can be useful for increasing energy and motivation. Breathe quickly and deeply through your nose at an accelerated rate, keeping your mouth closed and your expression relaxed.

Accelerated breathing activates the sympathetic nervous system and is excellent for times when we need an extra boost of energy and more lucidity.

Consult your doctor before performing any of these techniques. They do not serve as therapy, although they greatly improve the quality of life.

In addition to the techniques mentioned, it is important to remember that simple conscious and focused breathing helps to regulate emotions and promote greater emotional balance in times of stress or anxiety.

Therefore, start observing yourself in your daily life: notice how your breathing is, especially in moments of greater challenge or difficulty.