LIfe is unpredictable, so there are unlimited situations that can trigger strong emotional reactions.

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When this happens the best thing to do is to notice what’s happening (I’m feeling overwhelmed) and then find a way to calm yourself. Before you either disconnect or numb yourself, and inflame a negative cycle of thoughts or behaviours.

We’ve all been there. 

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The most accessible way to do so is to learn ‘conscious or connected breathing’. 

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Conscious or connected breathing is essentially a grounding skill, that utilises your natural biology to rebalance your nervous system. 

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A 4-5-6 breath is one example - here’s how to do it:​

- Breath in slowly through your nose for 4 seconds

- Pause and hold your breath for 5 seconds. 

- Breath out slowly through your mouth for 6 seconds

- Repeat for a minute or two, take it gently and be patient with yourself.​

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Why does it work? A longer 'out-breath' than 'in-breath' coupled with a pause, engages your natural rest and digest system, lowers your heart rate and blood pressure, releases stress hormones from your bloodstream and allows more oxygen to your brain. Enabling clearer, more compassionate and rational thought to return to your present. 

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If symptoms persist, then a more sophisticated approach may be required to process old emotions that may be being triggered by current events.

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If you would like to discuss support you can get in touch with me at nathan@theunsaidspace.com.