If emotions aren’t processed in a healthy way, being integrated with our nervous system, they can build up and stay stuck in the body. Bringing awareness to our bodies, pausing to notice the emotions, is a very effective way to process and manage big emotions. It begins with awareness. Notice what is happening in your body. Where do you feel stuck energy from old emotions? Notice your breath. Notice the emotions you feel. Give your emotions attention and time to move through you. You can do this by taking control of your breath when things feel out of control.

This is a collection of breaths I’ve created to support taking control of our bodies and brains to calm big emotions. Find your favorite.

Different breaths provide different tools for our bodies. We can match a breath to our current need. For example, sometimes we need to calm down, and a breath with a long, slow exhale supports this need. Sometimes, we need to feel energized and wake up our body, so a breath with a big, quick inhale, filling our bodies with oxygen supports that. Sometimes, we need to focus and concentrate, so a breath with balance supports that. All of these options are tools we can use at different times.

Once you get control and feel like your emotions are more manageable, you can layer on grounding techniques to stay focused on the present moment. Often, our minds get lost in the past or we worry about the future. Noticing sights and sounds around you can help you stay in the current moment.