Up until recently, if you'd asked me, I would have smugly said, "I'm not an angry person, it’s just not something I experience." But life, as it often does, had a few lessons in store for me when I became a parent. As I've gone on my own journey of self-discovery, I've come to realise that anger has been lurking beneath the surface all along.

Growing up in a household where anger was seen as a "bad" emotion, I learned to suppress it, to bury it deep within so I could still be a “good girl”. Over time, I developed a clever disguise for my anger: sadness. In my family sadness is more acceptable, more palatable, and somehow less threatening. Sadness got hugs. Anger got silent treatment.

Even now, when anger bubbles up, tears well in my eyes. It's frustrating and disempowering, to say the least. It feels like my true emotions are being masked, leaving me unheard and unexpressed. But amidst this frustration, I've also discovered a powerful ally: breathwork.

Through breathwork, I've learned to access and express my anger in a safe and healthy way. I’ve written before about how my first experience with Breathwork Rage shocked me. It came out of “nowhere”. It's as if the breath unlocked a hidden doorway within, allowing those suppressed emotions to finally surface and eventually be acknowledged. Anger is a common emotion that’s hard to access for people, but equally joy, sadness, and grief can be hard for people to truly express and feel.

The Science of Breath & Emotions

Our breath is intimately connected to our nervous system, the intricate network that regulates our body's responses to the world around us. When we experience stress or anxiety, our breath tends to become shallow and rapid, triggering the sympathetic nervous system – our "fight-or-flight" response [Zaccaro et al., 2018]. On the other hand, deep, slow breaths activate the parasympathetic nervous system, promoting relaxation and a sense of calm [Brown & Gerbarg, 2005].

This connection between breath and our nervous system has a profound impact on our emotional state. By consciously changing our breathing patterns, we can influence our physiology and, in turn, our emotions.

Research has shown that breathwork can be an effective tool for managing a wide range of emotions, from anxiety and stress to anger and sadness [Brown & Gerbarg, 2005; Ma, X. et al., 2017]. It can help us to regulate our emotional responses, cultivate greater self-awareness, and develop healthier coping mechanisms.

The Hidden Depths of Emotions

While the connection between breath and emotion is clear, sometimes certain emotions feel elusive or even inaccessible. Have you ever struggled to tap into joy, or found yourself unable to express anger, even when it's bubbling beneath the surface?

There can be many reasons for this disconnect. Past experiences, societal conditioning, or even trauma can lead us to suppress or numb certain emotions. We might learn that it's "not okay" to feel angry, or that sadness is a sign of weakness. Over time, these beliefs can create blockages in our emotional landscape, making it difficult to experience the full spectrum of human emotions.

But here's the empowering truth: breathwork can help us gently unravel these blockages and reclaim our emotional wholeness. By creating a safe and supportive space for exploration, breathwork allows us to access and process those hidden emotions, leading to greater self-understanding and emotional freedom.

Breathwork for Specific Emotions

Breathwork isn't just about relaxation; it's a versatile toolkit for navigating the full spectrum of human emotions. Let's explore how different breathwork techniques can support you in managing specific emotional states, even those that may feel challenging or uncomfortable.

Anxiety & Stress:

When anxiety strikes, our breath often becomes shallow and rapid, fueling the cycle of worry and tension. Techniques like diaphragmatic breathing (belly breathing) and alternate nostril breathing can help counteract this by activating the parasympathetic nervous system, our body's natural "calm down" switch [Brown & Gerbarg, 2005].

These practices encourage slower, deeper breaths, sending a signal to your brain that it's safe to relax. By incorporating these techniques into your daily routine, even for a few minutes at a time, you can cultivate a greater sense of calm and resilience in the face of stress.

Anger & Frustration:

Anger can be a particularly challenging emotion to process, especially if you've learned to suppress it or express it in unhealthy ways. Breathwork can offer a safe and empowering outlet for releasing pent-up anger and frustration.

Dynamic breathing techniques, such as bellows breath or lion's breath, can help you access and express your anger in a controlled and constructive manner. These practices involve forceful exhales and intentional vocalizations, allowing you to release tension and tap into your inner power.

It's important to create a safe and private space for yourself when exploring breathwork for anger release. Remember, it's okay to feel and express your anger; it's a natural human emotion. Breathwork can provide a healthy channel for this expression, allowing you to process your anger and move towards greater emotional balance.

Sadness & Grief:

Sadness and grief are natural responses to loss and heartache, but they can also feel overwhelming and debilitating. Breathwork can offer a gentle and supportive way to navigate these difficult emotions.

Practices that emphasize extended exhales, such as sighing or humming breath, can help to soothe the nervous system and create space for grief to flow. These techniques encourage a sense of surrender and release, allowing you to process your sadness without judgment or resistance.

Remember, healing from sadness and grief takes time and patience. Breathwork can be a valuable tool in this process, offering a sense of comfort and support as you navigate the waves of emotion. Be kind to yourself, and allow yourself to feel whatever arises, knowing that your breath is there to hold you through it all.

Joy & Gratitude:

While breathwork is often associated with calming and grounding practices, it can also be used to amplify positive emotions like joy and gratitude.

Uplifting breathwork techniques, such as energizing breaths or laughter-infused practices, can help you tap into a sense of lightness and celebration. These practices often involve shorter, more rhythmic inhales and exhales, stimulating the body and mind and promoting a sense of playfulness and vitality.

By incorporating these techniques into your daily routine, you can cultivate a greater sense of joy and appreciation for the good things in your life. Breathwork can help you shift your perspective, focus on the present moment, and experience the fullness of life's simple pleasures.

Practical Tips for Emotional Regulation

Breathwork can be a powerful tool for emotional regulation, but like any skill, it takes practice and commitment. Here are a few practical tips to help you integrate breathwork into your daily life and navigate your emotions with greater ease:

1. Identify Your Emotional Triggers: Pay attention to the situations, people, or thoughts that tend to trigger strong emotional responses. By recognizing these patterns, you can proactively use breathwork to manage your emotions before they become overwhelming. For me it’s often when something bubbles up and I say to myself “Whoa! What was that?!”

2. Create a Breathwork Toolkit: Experiment with different breathwork techniques and discover which ones resonate most with you for different emotional states. Build a "toolkit" of practices that you can access whenever you need them.

3. Consistency & Practice: Like any skill, the more you practice breathwork, the more effective it becomes. Aim for a few minutes of daily practice, even on days when you're feeling relatively calm and balanced. This will help you build emotional resilience and create a strong foundation for navigating challenging emotions when they arise.

4. Seek Support: If you're struggling with intense emotions or find it difficult to regulate your emotional state, don't hesitate to seek professional help. A therapist or counsellor can provide additional support and guidance on your journey towards emotional well-being.

Remember, breathwork is a personal practice, and what works for one person may not work for another. Be patient with yourself, explore different techniques, and discover the unique ways in which breathwork can support your emotional health and overall well-being.

When Emotions Overwhelm

Sometimes, despite our best efforts, emotions can feel overwhelming. We might get caught up in the story behind the feeling, replaying events in our minds or catastrophizing about the future. In these moments, it's important to have grounding and resourcing techniques at your disposal to help you navigate the intensity.

Here are a few simple yet effective strategies to try:

• Grounding: Bring your attention to your physical senses. Notice the feeling of your feet on the ground, the coolness of the air on your skin, or the sounds around you. This helps to anchor you in the present moment and create a sense of stability.

• Resourcing: Think of a place, person, or memory that brings you a sense of peace and comfort. Visualize yourself in that place, or imagine yourself surrounded by loved ones. This can help to shift your focus away from the overwhelming emotions and tap into a sense of safety and support.

• Self-Compassion: Talk to yourself with kindness and understanding. Remind yourself that it's okay to feel overwhelmed, and that these emotions will pass. Offer yourself words of encouragement and support, just as you would to a dear friend.

• Movement: If you're feeling stuck or trapped in your emotions, gentle movement can help to shift your energy and create a sense of flow. Try walking, stretching, or even dancing to music that uplifts your spirits.

• Reach Out: If you're feeling overwhelmed and need additional support, don't hesitate to reach out to a trusted friend, family member, or therapist. Sharing your feelings with someone who cares can be incredibly helpful in navigating difficult emotions.

Remember, it's okay to take a break from breathwork if it feels too intense, or to reduce the intensity of your practice. Honour your needs and prioritize self-care. Sometimes, simply allowing yourself to rest and be with your emotions can be the most healing thing you can do.

By incorporating breathwork into our daily lives, we cultivate emotional resilience, develop healthier coping mechanisms, and create space for profound healing and self-discovery. Whether you're seeking to manage anxiety, release pent-up anger, or simply cultivate a greater sense of emotional balance, breathwork can be a powerful ally on your journey.

Key Takeways

Breathwork is a powerful tool for emotional regulation.

Different breathing techniques can help manage anxiety, anger, sadness, and joy.

Breathwork can create emotional resilience and help access deeper emotions.

It's important to identify emotional triggers, create a breathwork toolkit, and practice consistently.

If overwhelmed, try grounding, resourcing, self-compassion, movement, or reaching out for support.

Breathwork offers a path to emotional balance and well-being.

References

• Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part I-neurophysiologic model. Journal of Alternative and Complementary Medicine, 11(1), 189-201.  

• Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., ... & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in psychology, 8, 874.  

• Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing techniques. Frontiers in human neuroscience, 12, 353.