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Areas › Anger › Cool the body first
Waiting makes the sigh a report on something already finished. Repeating it while you are still in the middle turns it into an intervention instead. Three or four in a row, with ordinary breaths in between, is enough for most people to feel something shift. Stop if you start to go light headed.
Wake up and pray, as an extra offering of your own (Quran 17:79). Acting in the middle of the difficult hours, instead of waiting for morning, is the same instinct.
الإسراء
وَمِنَ ٱلَّيۡلِ فَتَهَجَّدۡ بِهِۦ نَافِلَةࣰ لَّكَ عَسَىٰٓ أَن يَبۡعَثَكَ رَبُّكَ مَقَامࣰ ا مَّحۡمُودࣰ ا
and dur-ing the night wake up and pray, as an extra offering of your own, so that your Lord may raise you to a [highly] praised status
Qur’an 17:79read it in the library
Translation: M.A.S. Abdel Haleem, The Qur'an, Oxford University Press, 2004.
In a randomised controlled trial, resonant frequency breathing training reduced stress in thirty six manufacturing operators compared with a control group, in a real workplace rather than a laboratory. That is encouraging for repeated slow breathing in the middle of an actual working day. The sample was small and the setting specific, so it is a promising signal rather than a settled result.
Sutarto AP, Wahab MN, Zin NM. (2012). Resonant breathing biofeedback training for stress reduction among manufacturing operators.. International journal of occupational safety and ergonomics : JOSE doi
Strength of evidence: one line of research. A single study, or a theoretical account.
Repeating a long out breath is the plain version of the paced breathing protocols, and the repetition is where the effect lives.
If you start feeling light headed or tingly, return to ordinary breathing for a minute.
Try a small dab of something cooling on the tip of your nose before a meal you expect to be tense. The cool spot gives your attention somewhere ordinary to sit.
The out breath is the part that quiets things down. Cells in the brain's alarm centres behave differently across the two phases of a breath, and breathing out is the calming side of that cycle.
Movement can settle you or wind you further up, and the difference is mostly what your mind is doing while you move.