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Areas › Anger › Cool the body first
Slow breathing, a walk, cold water, wudu, muscle release, one long breath before you answer. Arguing about which is best is usually a way of doing none of them. Choose one, keep it somewhere you can reach, and only change it once you have honestly given it a few weeks.
In His mercy He has given you night and day, so that you may rest (Quran 28:73). Rest is described as provided, which makes it something to take up rather than something to earn.
القصص
وَمِن رَّحۡمَتِهِۦ جَعَلَ لَكُمُ ٱلَّيۡلَ وَٱلنَّهَارَ لِتَسۡكُنُواْ فِيهِ وَلِتَبۡتَغُواْ مِن فَضۡلِهِۦ وَلَعَلَّكُمۡ تَشۡكُرُونَ
In His mercy He has given you night and day, so that you may rest and seek His bounty and be grateful.’
Qur’an 28:73read it in the library
Translation: M.A.S. Abdel Haleem, The Qur'an, Oxford University Press, 2004.
A network meta-analysis comparing physical relaxation methods for occupational stress in healthcare workers found that several body based approaches reduced stress, with no single one clearly better than the rest. That was one occupational group and one kind of stress, so it does not settle the question for everyone. It fits the practical advice well enough: which method matters less than doing one.
Zhang M, Murphy B, Cabanilla A, Yidi C. (2021). Physical relaxation for occupational stress in healthcare workers: A systematic review and network meta-analysis of randomized controlled trials.. Journal of occupational health doi
Strength of evidence: one line of research. A single study, or a theoretical account.
They all run through the same thing, which is lowering the arousal enough for you to have a say.
To make an out breath last longer without a big gulp of air first, make the opening smaller. Purse your lips, or send the air out through your nose.
In a hostile exchange, try a slow hmm instead of a reply. It sounds like someone thinking, and it puts a long out breath in the way of whatever you were about to say.
You may hear that humming floods you with nitric oxide and drops your blood pressure. Humming does raise nitric oxide in the nose. The rest of that sentence is a leap.