Breath exercise to reduce anger and conflict
During conflict research shows the amygdala part of our brain immediately shuts down the neural pathway to our prefrontal cortex. Stress hormones adrenaline and cortisol flood our system, preparing us for fight or flight. With the pre-frontal cortex "offline" we no longer have access to this part of brain that helps in complex decisions, our attention narrows, we find ourselves trapped in the one perspective that makes us feel safe: “I’m right and you’re wrong,” and our memory becomes untrustworthy. So keep calm and don't let the pre-frontal cortex go on aeroplane mode!! Try this breath technique to keep access to your calm super powers during conflict. The goal is a smooth, continuous cycle of breathing. In just a few minutes, the breath re-establishes equilibrium restoring our ability to think, to listen, and relate. This takes practice, but eventually, we retrain ourselves to respond rather than to react. Anger becomes clarity and resolve, sadness leads to compassion, jealousy becomes fuel for change!
What You'll Need
What You'll Do
- Inhale through the nose for a count of 4
- Hold for a count of 4
- Exhale through lips for a count of 7
- Repeat 4 rounds