Lesson 453: Breathing Exercises in Emotion Regulation
Course duration:70 minutes
This course focuses on breathing exercises in emotion regulation. Breathing is not simply about relaxation, but about sending safety signals to the nervous system. The course will introduce methods such as prolonged exhalation, four to six breaths, humming, and rhythmic breathing to help the body gradually return from an alarm state to a state where it can think and communicate.
○ Course topic audio
Lesson 453: Breathing Exercises in Emotion Regulation
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Today, I want to gently approach you with the topic: breathing exercises in emotional regulation. Breathing isn't simply telling yourself to calm down, nor is it forcing yourself to relax immediately. Breathing is more like a letter to the nervous system, gently telling the body: you don't need to be on high alert anymore. When emotions are high, breathing often becomes shallow and rapid, the chest feels constricted, and the throat may tighten. Please don't blame yourself yet; just recognize that your body is trying its best to protect you. Now, let's do a very gentle exercise. Please sit firmly with your feet flat on the ground, and your eyes can look at a soft point in front of you. Don't take deep breaths at first; just inhale naturally, and then exhale slightly longer. When inhaling, silently count one, two, three; when exhaling, silently count one, two, three, four, five. It's okay if you can't do it perfectly; just make sure the exhalation is slightly longer than the inhalation. You can also try four to six breaths: four counts of inhalation and six counts of exhalation. If counting makes you tense, try listening to your own exhalation instead. Another method is to gently hum, like a very low and soft "hmm," allowing a slight vibration in the chest and throat. Many people find that humming is more effective at slowing the body down than simply taking deep breaths. Remember, breathing exercises shouldn't be forced; the more you force it, the more tense your body will become. You only need to give your body some direction; you don't need to control every breath. Next, create three small scenarios for yourself. After waking up in the morning, do three rounds of long exhalations; when emotions are running high, you can do just one round; before bed, place one hand on your chest and let yourself exhale the tension of the day. You can accompany your practice with the phrase: "I'm coming back." The most important thing about breathing exercises isn't how long you do them at once, but whether you can repeat them in your life. Like paving a path for your body, the more you walk on it, the easier it will be for your body to find its way back when emotions arise. If you experience dizziness, increased panic, or significant discomfort during practice, stop immediately and instead open your eyes, look around, touch a table, or drink some water. Safety is always more important than completing the exercise. After reading aloud, write down the breathing method that works best for you and put it in your phone's notes or a piece of paper. The next time emotions run high, don't force yourself to be completely calm; just exhale a long breath first.
AI Healing Q&A
Breathing exercises aren't about suppressing your emotions, but about giving your prefrontal cortex time to recover. AI can help you practice slow exhalations, 4-6 breaths, or short pauses. You can describe the moment when you find it hardest to breathe when emotions rise. AI will remind you to replace "a one-second reaction" with "later." Take it slow; you don't need to be perfect the first time. Just take one small step today. If the pain intensifies, seek professional support promptly. Give yourself patience and space. Take it slow; you don't need to be perfect the first time.
○ Music therapy guidance
Choose instrumental, slow, and steady music, and gently let your breath flow. Inhale slowly, but exhale a little longer, as if releasing tension from your body. It's okay if you can't keep up with the rhythm; as long as you hear the music, you can return to it. Stability isn't about forcing yourself, but about repeatedly returning to the present moment.
○East-West Healing Tea Drinks
○ Longan and Red Date Tea: When breathing is shallow, feeling restless, or finding it difficult to relax at night, longan and red date tea can offer a warm companion. The sweet aroma of red dates and longan is best enjoyed slowly, not rushed. Drink it before bed or during quiet times, allowing your body to relax in its warmth and letting your emotions know: today, you can slowly find peace.
○ Healing Recipes
○ Healing Recipe: Goji Berry and Chrysanthemum Tea
Goji berry and chrysanthemum tea is suitable for drinking when feeling stressed, with sore eyes, or feeling anxious. Its mild flavor won't burden the body. While brewing the tea, you can take a moment to pause and reflect on your day's most tiring aspects, then gently respond with a cup of warm tea.
Open the healing recipe
◉ Chinese Dietary Therapy: Glehnia and Ophiopogon Porridge
I. Recommended Dietary Therapy and Reasons
Recommended dishes:Glehnia littoralis and Ophiopogon japonicus porridge
Recommended reasons:Glehnia littoralis and Ophiopogon japonicus porridge is a mild, soft, and easy-to-eat Chinese medicinal porridge, suitable for inclusion in courses on mood disorders as support for physical settling and rhythm restoration. When emotions have just risen or erupted, the body often experiences symptoms such as loss of appetite, chest tightness, fatigue, or emptiness. A bowl of hot porridge can help shift attention from conflict and self-blame back to the present moment.
2. Recipe and Method
Recipe (1–2 servings):
- 8 g of Adenophora stricta
- 8 g of Ophiopogon japonicus
- 60 g japonica rice
- 900 ml of water
- A little rock sugar, optional
practice:
- Rinse rice thoroughly. Beans, lotus seeds, and white fungus, which are harder ingredients, can be soaked in advance.
- First, rinse the medicinal ingredients that need to be processed simply. Blanch meat or special ingredients as needed or cut them into small pieces.
- Add water and the main ingredients to a pot, bring to a boil over high heat, then reduce to low heat and simmer.
- Stir gently during cooking to prevent burning and allow the aromas of the ingredients to blend slowly.
- Once the rice grains have opened up and the porridge has become soft and thick, add ingredients that are easy to cook or that need to retain their aroma.
- Season sparingly according to taste, keeping the flavor as light as possible, and avoid overpowering the ingredients with excessive sugar, salt, or strong flavors.
- Let it cool slightly after serving before eating, allowing your body to gradually settle down in the warmth and softness.
3. Small rituals for body and mind
When cooking ginseng and ophiopogon japonicus porridge, you can first arrange the ingredients neatly so you can see their color, shape, and texture. This small action can help you gradually bring your attention back to the present moment from a state of confusion.
While waiting for the porridge to soften, give yourself three slow breaths. You don't need to explain, apologize, or solve everything immediately; just let your body know that it's safe for now.
When you take your first bite, focus on the temperature, aroma, and soft texture. You can gently tell yourself: I'm taking care of myself; I'm willing to slow down; I can start over.
4. Dietary Therapy Experience Record
- Record the time of consumption: whether it is breakfast, lunch, dinner, or a meal to settle down after emotional fluctuations.
- Observe changes in stomach comfort, body temperature, mental stability, and mood intensity within 30–60 minutes after consumption.
- If you consume it on days when you are prone to emotional outbursts, you can record whether it helps you slow down or gives your body a greater sense of security.
V. Instructional Videos (approximately 3–5 minutes)
Video Title:Glehnia littoralis and Ophiopogon japonicus porridge: A gentle and soothing Chinese medicinal porridge.
6. Precautions
- Porridge should be eaten warm, not too hot or too cold, to avoid putting extra strain on the stomach.
- Sugar intake can be reduced or eliminated depending on individual circumstances; those with abnormal blood sugar levels should prioritize following medical advice.
- If you have a poor appetite, you can eat a small amount first and don't have to force yourself to finish the whole bowl.
hint:This recipe is for daily physical and mental well-being and is not a substitute for any medical diagnosis or treatment. If you have chronic illnesses, are pregnant, have a history of allergies, have special nutritional restrictions, or are currently taking medication, please prioritize following the advice of your healthcare provider and nutritionist.
Mandala Viewing Healing
Please coordinate your breathing with the mandala. Inhale and look towards the center; exhale and let your gaze slowly unfold along the lines. If your breathing becomes disordered, don't worry, just return to the center and start again. The image will quietly accompany you back and forth, allowing your body to gradually understand: I can be controlled by my emotions.
● AI Dynamic Geometric Vision Focus and Emotion Regulation Engine ●
AI Dynamic Geometric Vision Focus and Emotion Regulation Engine · v7.0.0
Before we begin, I'd like to know how you feel right now.
There is no standard answer; just choose the one that best reflects how you feel right now.
The experience is over. Tell us how you feel now.
There is still no standard answer; just choose the one that best reflects how you feel right now.
#FF5252
After the fluorescent line crawling is completed and stopped, first select a color, then click on the closed area in the graphic to fill in the color.
AI Digital Mandala Interactive Focus Engine
A–Z Free Selection · Layered Lines · 60 Color Fills
AI Digital Mandala Static Focus EngineAZ Image Coloring · 60 Colors
○ Calligraphy and engraving therapy practice
Breathing exercises and calligraphy can be done together. There's no specific thing to write; just coordinate your hand movements with slow exhalation. When you're emotionally charged, don't immediately try to reason with someone; give your prefrontal cortex time to recover. Changing a one-second retort to something to do later is a crucial adjustment. Please take it slow. Even a little bit counts. If you feel uncomfortable, stop. Give yourself some space. Please take it slow. Even a little bit counts. If you feel uncomfortable, stop. Give yourself some space. Please take it slow. Even a little bit counts.
○ Art Therapy Guidance
Breathing exercises are best represented by rhythmic lines. You can draw shorter inhalations and longer exhalations, allowing your vision to slow down along with your body. When you're feeling emotional, don't immediately try to reason with your body; first, slow it down. Drawing the breathing rhythm will help you remember and practice more easily. Take your time. It doesn't need to be perfect. Stop if you feel uncomfortable. Even a little bit counts. Take your time. It doesn't need to be perfect. Stop if you feel uncomfortable. Even a little bit counts. Take your time.
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○ Diary Healing Suggestions
Please write down the breathing exercise that suited you best today: slow exhalation, 4-6 breaths, counting, or remaining silent for a few seconds first. Next, write down a small action, changing "a one-second response" to "I'll do it later." Breathing isn't about suppressing your emotions; it's about giving your brain time so you're not completely driven by them. Keep these small actions light, so you have a real chance to do them tomorrow. This journal isn't an exam; it's a place where you can be understood. Take it slow; stability and safety are more important than speed. After writing, give yourself a gentle affirmation: I'm learning; I don't need to be perfect right away.
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May you gradually return to a more stable, clear-headed, and gentler version of yourself through today's practice.