When Emotions Overwhelm You, Just Breathe
Emotions are like an inner compass. They guide us and, for the most part, force us to take some kind of action (but not in all situations – fear, for example, can be crippling). So what happens when we let our emotions take over completely? The most likely result is that we overreact, which can affect our self-confidence and self-confidence.
Achieving emotional balance is a process that requires practice and training. Imagine having to ride a roller coaster every day to feel motivated and free of emotional baggage. Emotional intensity can feel good in the moment, but the ups and downs can ultimately make you exhausted. It is also likely that this emotional roller coaster will make you feel disoriented and make you question your life plans.
Why do your emotions overwhelm you?
Do you need to intensely express your feelings to feel alive? Emotional outbursts are often associated with drama or exaggeration, but this is not always the case. You may need to feel and express your feelings strongly because it is your way of showing how you feel and / or you do not know how to do it any other way.
Emotional intensity is also common in highly sensitive people who are empathetic and have the ability to put themselves in other people’s shoes. People who are severely affected by everything can feel guilty or be very hard on themselves. It is not easy to deal with being overwhelmed by emotions all the time.
Emotions come and go in waves
All emotions are valid and necessary for your development. They all have a kind of adaptive function. There are no good or bad feelings, and there is no better or worse way to feel them. It is important to allow yourself to know each emotion, to find a way to make each one more manageable.
All emotions, no matter how intense they are, will pass if you let go of them. Emotions are like waves coming and going, and it is important not to let yourself be dragged along by the tide. Try to find the healthiest way to express your feelings so that they do not drown you.
Breathing is the key to changing your emotions
Breathing is the pillar that holds up all our emotions. The way we breathe determines the intensity of our emotions. It can also determine the type of emotions that prevail over others. For example, if you breathe briefly and shallowly, you can channel anxiety, discomfort or anger. On the other hand, if you can pause your breath and concentrate on exhaling more air than you inhale through your nose, you will be calmer.
Anxiety, fear and stress can make you feel short of breath or cause rapid and shallow breathing. Breathing slowly can help your body stay in a more relaxed state.
Learn to breathe when your emotions become overwhelming
To learn to breathe through your intense emotions, you must first do the following:
Identify physical experiences
Observe if you feel a lump in the throat, a lump in the abdomen or tingling in the back…
Identify the basic emotions that cause the physical emotion
We have four basic emotions that lie behind every bodily emotion we experience. Naming what happens to you can help give your experience meaning.
Breathe in your emotions and express it
Give yourself space to feel your emotions in their full capacity. Do not try to control your emotions. This can lead to emotional oppression. By just breathing, you are already dealing with your emotions in a different way.
If you feel irritation, let it cool down and let go without harming yourself
Instead of letting frustration build up, only to explode and cause you to take it out on others, let yourself cool down. Then you can find a better way to express how you feel.
If you need to ventilate so it does not overwhelm you, there are ways to do it without harming yourself. Squeezing a pillow or towel or squeezing a plastic bottle while thinking about what makes you angry is a way to channel anger. The more concretely you can express your feelings, the better. It is about using the physical energy that contains the emotions.
A practical exercise for working with breath and emotions
Exhaling (exhaling slowly) is associated with relaxation. On the other hand, inhaling (breathing in) is associated with stress and anxiety. Learning to breathe calmly requires daily practice. We can divide this practice into five steps:
- Breathe normally through your nose with your mouth closed
- Exhale slowly through your nose with your mouth closed
- As you exhale, quietly repeat the word “calm” or “relaxed” (or any other word you find relaxing).
- Slowly count to four and then inhale again.
- Practice this exercise several times a day, taking 10 to 15 breaths each time.
The more you exercise your breath, the easier it will be to control your emotions. You will be able to avoid feeling overwhelmed or overwhelmed by your emotions. Emotional balance is directly related to learning to use your emotions to communicate with yourself and others in a healthy way.
