Breathing Through Uncomfortable Emotions

Your thoughts create your emotions.  There are certain thoughts that make you feel uncomfortable emotions such as stressed, angry, discouraged, etc.  In order to work through those uncomfortable emotions, you need to quiet the noise in your head by finding stillness in the present moment.  One of the best ways to do this is by simply breathing through uncomfortable emotions.

Emotions

Emotions are a healthy part of your overall well being and the complete life experience.  You are not a robot.  You’ll feel an array of emotions throughout your day.  One moment you could be happy, sad, upset, or anxious, etc.  Noticing these emotions can help you recognize when you need to release the tension that’s building up in your body.  It will also help you manage these emotions so that you can work through them and be able to take action towards your goals.

Negative Emotions

Often negative emotions prevent you from taking action towards your goals.  You would prefer not to feel negative emotions because those are uncomfortable.  Negative emotions do not feel good.  Your instinct is to try and ignore them.  You push negative emotions down and away so that you don’t have to feel them.  However, this doesn’t work.  The negative emotion is still there.  It will continue to intensify in your body and hold you back from achieving your goals until you address it.

Notice Your Thoughts

Instead of living in that uncomfortable emotional state, you can bring yourself back to the present moment and realize it’s just an emotion.  You have the power to change how you feel.  Your thinking creates your emotions.  When you notice an uncomfortable emotion recognize what you’re thinking in that moment.  Perhaps you’re stuck in the vicious cycle of the fear, worry, doubt, worst case scenarios, etc.  If you bring your attention to your breathing, you’ll start to calm your thoughts.

Breathing

Begin by paying attention to the rhythm of your normal breathing.  Inhales expand your ribcage while exhales contract inward.  You may have never been taught how to breathe properly.  Now, think about your breathing when you feel uncomfortable emotions.  Such as, sadness, anger, and frustration.  Maybe you take short, shallow breaths or you’re not even breathing at all.  You’re holding your breath as if it’s a protection mechanism.  Instead, you should be taking deep belly breaths which can help regulate your nervous system during these uncomfortable emotions. 

Deep Breathing

When you breathe through your mouth, you’re taking shallow breaths that activate the stress and anxiety sympathetic nervous system.  When you practice deep breathing, you’re activating the parasympathetic which calms your nervous system.  Take three deep belly breaths and notice what happens.  You start to calm down.  Your inner world stops spinning, your thoughts slow down, and you can finally start to see clearly.  When you feel overwhelmed, scared, frustrated, or any sort of negative, uncomfortable emotion you can use the power of deep belly breathing to center yourself.  Breathe in and out through your nose and get those breaths all the way into your belly.  As you inhale through your nose, your belly expands.  As you exhale through your nose, your belly contracts.  It’s really that simple!  Anytime throughout the day you feel like you need a reset, become aware of your breath and start practicing deep belly breathing. 

Daily Practice

Set an intention to do some deep belly breathing each day.  Then, notice how you feel.  More relaxed, centered, at peace, etc.  After a breathwork practice, you’ll calm your nervous system, center yourself, and bring yourself back to the present.  Breathwork is a powerful, easy practice that you can do almost anywhere and anytime.  Use a daily breathwork practice to bring you back to a more peaceful, relaxed state.

Breathing can help you get through your uncomfortable emotions.  The next time you’re feeling an uncomfortable emotion, use your breathwork practice.  Deep breathing allows those thoughts racing and swirling around in your head to slow down.  You’ll begin to see clearly and feel a sense of relief come over your body.  At this point, you should now be able to take action towards your goals.  Try incorporating a daily breathwork practice into your life and see how much better you feel every day.

Take Action Challenge

Breathe Through The Moment 

Step 1: Notice The Emotion

The next time you feel stressed, anxious, frustrated, or discouraged, pause and ask yourself what emotion are you feeling right now?

Simply naming the emotion helps create awareness instead of reacting automatically.

Step 2: Identify The Thought

Then, ask yourself what thought is creating this emotion.

Notice whether you're worrying about the future, replaying the past, or telling yourself a story or limiting belief that may not be true.

Step 3: Take Three Deep Belly Breaths

Breathe slowly in through your nose, allowing your belly to expand.

Exhale slowly through your nose, letting your belly relax.

Repeat this for three deep breaths, focusing only on your breathing.

Step 4: Return To The Present

After your breathwork practice, ask yourself what do you need most right now?

It may be to take one small step, rest for a few minutes, or simply let the emotion pass without judgment.

Step 5: Take One Aligned Action

Once you feel calmer, choose one small action that moves you toward your goal.

Remember, you don't need to eliminate every uncomfortable emotion.  You just need to notice it and avoid letting it stop your progress from achieving your goals.