How to Get Over a Bad Mood by Cultivating Breath Awareness?
“Overthinking will destroy your mood. Breathe and let go.”
-Unknown
What are bad moods and what causes them?
We’ve all been there, feeling cranky, irritable and angry without any particular or apparent reason. Shouting at people for no obvious reasons, endless crying or just criticizing oneself are all an extension of bad moods. These bad moods are common during adolescence or a change in life patterns. Every action or event feels like a trigger during the times of bad moods but why does that happen?
Bad moods usually happen when our mind isn’t calm or due to hormonal changes in the body. Some psychologists believe bad mood originates when our happiness level goes below our threshold due to certain factors. Several psychological reasons promote bad mood such as; rejections, brooding, guilt, low self-esteem, failure, feeling disconnected, or disputes. Bad moods generally disappear as soon as we hold ourselves and become aware of our senses.
Breathing and state of mind
Our breathing pattern and our state of mind have a strong connection. A person with a good mood will breathe deep and with regular intervals, whereas a person with a bad mood wouldn’t. Breathing is an involuntary process that doesn’t require regular attention when we are functioning properly. Controlling and focusing on our breath in a bad mood is helps regulate the state of mind and return to normal. Yoga teacher training in Nepal also focuses on breathing patterns to gain better control over their mind.
Let’s look at some yogic breathing techniques to instantly improve our moods:
Shapes Breath:
This breathing technique requires two people, sitting opposite each other. One leads the exercise and the other one follows, alternating roles after every 2 minutes. The leader uses hand movements to instruct the one following. The leader raises her hand upwards as they inhale, with a horizontal movement of hand they instruct to hold their breath and finally moving the hand downward would signify exhaling of breath. Follow this rhythmic movement by drawing imaginary squares with hand. Switch positions after two minutes and try different shapes.
This will provide instant relaxation to both the partners and bring their minds and breath in sync.
Counting the breath:
While sitting straight, count your breath on fingers or count it in mind as you inhale and exhale.
Count as you inhale, hold your breath and exhale. Follow the same patterns of breathing or create new breathing patterns on your own.
- Inhale-5, exhale-5
- Inhale-5, hold-5, exhale-5
- Inhale-6, exhale-3
Diving breath:
This technique requires holding breath for a period of time while delivering an action. Stand in one corner of the room and take a deep breath. Holding your breath, move your arms as if you’re swimming under water and walk till the other end. Exhale when you reach the opposite corner and repeat the technique for 5-10 times to feel a positive energy running inside you.
Alternate nostril breathing:
Yoga retreat in Nepal emphasizes this Pranayama because it creates a perfect balance in our body for a harmonious and relaxing mood. According to yoga psychology, our right nostril is connected to the left part of the brain that carries the sun energy, whereas the left nostril is connected to the right part of the brain that carries the moon energy. Inhaling through one nostril creates an imbalance in the body and this technique helps rectify that.
- Sit or stand straight and inhale slowly through your left nostril while blocking your right nostril.
- Close both the nostrils with index finger and thumb and hold your breath.
- Keeping your left nostril blocked, exhale from your right nostril.
- Inhale deeply from the right nostril.
- Close both the nostrils with index finger and thumb and hold your breath.
- This time exhale from your left nostril, keeping your right nostril closed.
- This was one complete round. Practice 3-5 rounds for a rejuvenating experience.
Deep Breath:
The fundamental principle behind this technique is that short shallow breaths make us anxious and angry whereas long deep breaths will calm us and unleash our hidden energies.
- Sit comfortably with back and shoulders supported or lay down in a comfortable position.
- Keep one hand over your belly and another hand on your chest.
- Now Take a deep breath through your nose and let your belly rise completely and you will feel your chest sinking in.
- Exhale through your nose and you will feel your belly sink in and chest raise.
- Repeat this 4-5 times and inhale to your fullest capacity to make the most of this technique.
Conclusion:
Be in charge of your own mood and exhale all the negativity!
