Benefits
Using breath to slow your reactivity is an invaluable skill that is guaranteed to make life run a little smoother.
The first step in slowing your reaction is recognizing the signs of distress in your body. To familiarize yourself with these signs, next time you start to feel agitated, notice what is happening in your body. Does your heartbeat speed up? Do you tense your jaw or your lips? Does your stomach churn? Do you tense your shoulders or your hands? Noticing these early signs will indicate to you it’s time to breathe. Breathing will allow you to slow your reaction.
Practice
Tune in to the body and notice. Notice the sensations you feel: in the head, chest, throat, face, stomach, hands, and feet.
Practice noticing the earliest signs of distress. Where do you feel it in your body.
Once you have observed the sensations, use your breath to tune in to the sensation.
Inhale, breathe in calm, exhale, breathe out stress.
Continue until you feel calm enough to react with intention and rationality.