An Important Physical Calming Action

Recent insights have focussed on the mind. But physical actions to calm emotions are also important. Professionals at the Trauma Healing Institute suggest deep diaphragmatic breathing as described here. 

• Get into a comfortable position, either on a chair or lying down. With your knees bent, focus on the feeling of your feet or body touching the ground. Release any tension you notice
  in your shoulders, head, and neck.
  
• Place one hand on your chest and the other on your stomach, just below your rib cage. 
  
• Breathe in slowly through your nose so that your stomach fills with breath against your lower hand. The hand on your chest should remain as still as possible. 
  
• As you breathe out slowly through your nose or through pursed lips, feel your lower hand move back toward your spine as the air is released. The hand on your upper chest should remain as still as possible. Imagine this exhale takes with it any stress in your body. 

You can also do this exercise with children to help them calm themselves.