Controlled Breath Release

using slow exhalation to lower pulse

Controlled Breath Release is a straightforward yet potent tool for emotional regulation. It's not just about breathing; it's about mastering breath to master emotions with an indicator, the heart rate. This technique is rooted in decades of AKBAN's research and practice, and it's as effective as it is simple.

What to check? Lowered heart rate.

When to Use It? Anytime, really. Just not when you need full throttle for an emergency.

How to Do It: Sit or stand in a comfortable position. Inhale deeply through your nose, filling your lungs completely. Hold the breath for a count of three. Now, exhale slowly and deliberately through your mouth, taking twice as long as your inhalation. The key is in the controlled release; don't rush it. If you have a heart rate meter, check it everytime you practice, if you do not learn to check your pulse manually.

Starting Your Training: Begin by practicing this technique for just two minutes a day. Consistency is more important than duration. As you get comfortable, gradually increase the time. In AKBAN, we integrate this into our regular training, but you can easily practice it anywhere, anytime.

Daily Integration: The beauty of Controlled Breath Release is its adaptability. Use it while commuting, during work breaks, or any moment you find yourself idle. The more you practice, the more natural it will become, turning into a go-to tool for emotional regulation.

Handling Anger and Fear: When emotions like anger or fear trigger automatic reactions, that's when you need Controlled Breath Release the most. As soon as you feel emotional heat rising, pause. Take a Controlled Breath Release. It interrupts the emotional autopilot, giving you a moment to choose your response rather than reacting impulsively.

Remember, the goal isn't to suppress emotions but to manage them. Controlled Breath Release is a reliable tool in your emotional regulation toolbox. Use it wisely, use it often.

continue practicing stance in next lesson