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How can you use deep breathing to regulate your emotions during a conversation?

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How can you use deep breathing to regulate your emotions during a conversation? Emotions are powerful and complex, and sometimes they can get the best of us. Whether you are feeling angry, anxious, sad, or excited, your emotions can affect how you communicate and interact with others. But you don't have to let your emotions take over. You can use a simple and effective technique to calm yourself down and stay focused: deep breathing. In this article, you will learn what deep breathing is, why it works, and how to practice it in different situations.

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1 What is deep breathing?

Deep breathing is a type of breathing that involves inhaling deeply through your nose and exhaling slowly through your mouth. It is also called diaphragmatic breathing, because it engages your diaphragm, a large muscle that separates your chest and abdomen. When you breathe deeply, you fill your lungs with more oxygen and activate your parasympathetic nervous system, which is responsible for relaxation and recovery. Deep breathing can lower your heart rate, blood pressure, and stress hormones, and increase your sense of well-being and control.

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Anish Baheti

4x TEDx Speaker | Award-Winning Author | Ikigai Awakener | Flow Coach | Keynote Talks
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Deep Breathing: The Perfect Antidote for Stress! If high levels of stress can weaken the immune system, deep breathing can strengthen it. Even a short 10-minute breathing exercise can boost your serotonin levels, the feel-good hormone. Deep breathing has not only helped me balance the neurohormone mechanism, improving immune function, sleep patterns, and reducing cell damage, but it has also reduced sympathetic activity and increased parasympathetic activity, resulting in lower blood pressure and blood sugar levels. The best part is that it can be learned at any stage and at any age.

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2 Why does deep breathing work?

Deep breathing works because it helps you regulate your emotions in two ways: physiologically and psychologically. Physiologically, deep breathing counteracts the effects of the fight-or-flight response, which is triggered by perceived threats or challenges. When you are in fight-or-flight mode, your body prepares to react by increasing your breathing rate, heart rate, blood pressure, and muscle tension. This can make you feel more anxious, angry, or defensive. Deep breathing reverses these effects and restores your body to a more balanced state. Psychologically, deep breathing helps you focus on the present moment and detach from negative thoughts and feelings. When you are emotionally aroused, you may tend to ruminate, exaggerate, or catastrophize the situation. Deep breathing gives you a chance to pause, observe, and evaluate your emotions without being overwhelmed by them.

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Sarah Gounden

Senior Associate of Quality Ops Region [RSA] & Deputy Responsible Pharmacist (B.Pharm, M.HSc)
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Heightened emotions can trigger anxiety, this causes you to become flustered and have a clouded judgement due to the body's inability to focus. Taking a few deep breaths will help to lower your heart rate, calm your nerves and help clear your mind to think clearly in order to make sound decisions. No one ever said that you need to answer/ react instantaneously thus taking the time to breathe, think of the question, ponder on it before making an informed decision, will ultimately work in your favor. This is a reflection of your level of maturity and if you are a leader, it is key as you are a role model to your team. Thus, if you display a calm and collected demeaner, it will set the tone for the rest of your team as well.

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3 How to practice deep breathing?

You can practice deep breathing anytime and anywhere, but it is especially useful when you are facing a difficult or stressful conversation. Before the conversation, find a quiet and comfortable place where you can sit or lie down. Close your eyes and relax your shoulders, neck, and face. Place one hand on your chest and the other on your abdomen. Inhale slowly through your nose for about four seconds, feeling your abdomen rise and your chest remain still. Hold your breath for about two seconds, then exhale slowly through your mouth for about six seconds, feeling your abdomen fall and your chest remain still. Repeat this cycle for about five minutes or until you feel calm and centered. During the conversation, pay attention to your breathing and notice if you are holding your breath, breathing shallowly, or hyperventilating. If you feel your emotions rising, take a moment to breathe deeply and calmly in a discreet manner by counting your breaths in your mind or by excusing yourself briefly if needed. After the conversation, reflect on how you felt and how you handled the situation. Congratulate yourself for using deep breathing to regulate your emotions and communicate effectively. You can also use deep breathing to release any residual tension or stress.

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4 What are the benefits of deep breathing?

Deep breathing can help you improve your emotional intelligence and interpersonal skills, resulting in a variety of benefits. These include reducing negative emotions like anger, anxiety, sadness, and frustration while increasing positive emotions such as happiness, gratitude, and compassion. Additionally, deep breathing enhances self-awareness, self-regulation, and self-confidence. It also improves empathy, listening, and problem-solving skills, allowing you to relate to and respond to others more constructively and respectfully. Finally, deep breathing can boost creativity, productivity, and performance as you become more focused, calm, and motivated.

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5 How to make deep breathing a habit?

Deep breathing is an effective tool for regulating emotions during conversations and is a skill that can be developed and improved over time. To make deep breathing a habit, you should practice it regularly, preferably at the same time and place each day. You can also incorporate it into your daily routine, such as when you wake up or before you go to sleep. Additionally, use deep breathing in various situations, such as when feeling stressed or excited. It's also beneficial to share it with others and encourage them to try it too. Joining a group or class that practices deep breathing or other forms of mindfulness can be helpful as well.

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Sarah Gounden

Senior Associate of Quality Ops Region [RSA] & Deputy Responsible Pharmacist (B.Pharm, M.HSc)
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One thing I have found helpful in order to be more conscious of taking deep breaths in any situation regardless of the context or level of stress, is to put a reminder on my phone that will prompt me to take a minute to take in a few deep breaths. Currently, my watch is able to detect when my stress levels are higher than usual, and then prompt me to take in a few deep breaths to stabilize myself and be calm. This has proven to be beneficial as not only does it keep me calm, but keeps my team calm as they feed of my energy as a leader.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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How can you use deep breathing to regulate your emotions during a conversation?

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1 What is deep breathing?

2 Why does deep breathing work?

3 How to practice deep breathing?

4 What are the benefits of deep breathing?

5 How to make deep breathing a habit?

6 Here’s what else to consider

Emotional Intelligence

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How can you use deep breathing to regulate your emotions during a conversation?

1

2

3

4

5

6

1 What is deep breathing?

2 Why does deep breathing work?

3 How to practice deep breathing?

4 What are the benefits of deep breathing?

5 How to make deep breathing a habit?

6 Here’s what else to consider

Emotional Intelligence

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