If you’re tired of reacting emotionally and regretting it later, give this episode a listen. Start taking more control over your reactivity today with these simple strategies.
Here are two reasons why you should listen to the full episode.
- Discover two useful methods of breathing that you can do to get out of your head and back into your body when you feel like exploding.
- Learn what the Duchenne smile is and how you can do it.
Resources
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- Do you need a step-by-step guide to build consistency in your life? Get a copy of The Consistency Code here!
Episode Highlights
Why Do We Have Emotional Outbursts?
- This isn’t something that you’re alone in. When dealing with emotionally stressful situations, we can find ourselves acting reactively instead of taking a moment to calm down.
- We want to protect ourselves as much as possible in this situation, but the behaviors that we engage in may actually end up hurting us more.
What is Shallow Breathing vs. Deep Breathing?
- Shallow breathing is when you are breathing into your chest rather than breathing into your stomach. This may increase anxiety and make it harder to have clear thoughts because of the tightness in your chest and speed of your heart.
- Deep breathing is when you are breathing into your stomach and letting the breath reach its peak before exhaling. It increases the amount of oxygen you are putting into your bloodstream and subsequently lowers your heart beat. It can also lower or stabilize blood pressure.
What is a Duchenne Smile?
- A Duchenne smile is basically just a genuine smile – not one that you make for photos.
- It’s a smile that just kind of happens when you are truly happy.
- Don’t fake it. Instead, watch something that you know will make you laugh. Call a friend you have a good memory with and bring that memory up. Simply put, do something to put a genuine smile on your face.
5 Powerful Quotes
- “When you’re stressed out, anxious, angry, or in any other emotional state it can be challenging to keep things in perspective.”
- “We all struggle with staying calm, rational, and keeping a cool head. Especially when we’re dealing with emotionally stressful situations.”
- “The big takeaway here is that not only can focusing on your breath help improve feelings of anxiety and stress, poor breathing can actually sometimes be the cause of it.”
- “The next time you feel anxious or stressed out I want you to stop for a moment, close your eyes (if you’re in a position to do so), and take slow breath. Intake for 8 seconds, hold for 2 seconds, then exhale for 6 seconds. Do this 5 times and then get back to your activity.”
- “This won’t always work, but when it does you’ll be able to tap into the power of a good smile in those moments when they can help the most.”
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Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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