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Self-Regulation: Monitoring Emotions and Adapting to Changing Circumstances

Emotions and the many daily irritants we often encounter can be increasingly overstimulating in this busy world. However, when the little things feel big, there are quite a few things we can do to self-regulate so that we don’t end up feeling even worse. 


Today, I’d like to introduce you to my favorite method of emotional regulation, which I use almost every day: Box Breathing. Box breathing is easy to do in pretty much any environment, making it a great exercise to practice regularly and reap benefits from. Here are the steps:


  1. Breathe through your nose deeply for four seconds.

  2. Hold the breath you just took for four more seconds.

  3. Release that breath out through your mouth for four seconds.

  4. Hold your breath for another four seconds. 


Congratulations, you’ve completed one cycle! Now you can repeat these steps with your eyes closed and really feel the relaxation. Additionally, this method can be adjusted depending on needs. If you can’t hold your breath for that long, you can cut out one of the four-second holds or reduce them. If you want to make the exercise last longer, increase from four seconds per step to six! Box breathing is incredibly customizable, so tailor it to your needs and comfort. 


Breathing exercises like this also benefit the body. For example, deep breathing increases oxygenation of the brain and oxygen release in the tissues, which comes from the temporary build-up of CO2 from holding your breath. Meditative practices like deep breathing also stimulate the vagus nerve connected to your brain, lowering blood pressure and stabilizing heart rate. Box breathing and similar exercises reduce the release of stress-causing chemicals and can be very helpful for creating calm in a quick pinch.


If you’d like to know a little more about this topic, I’d encourage you to check out RiseUp Cooperative’s YouTube channel, where the most recent video has one of our representatives offering multiple other tips and insights regarding self-regulation and emotional processing. I hope you have a wonderful weekend!


 
 
 

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