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Expert's Guidance

Mastering Anger: Effective Techniques for Inner Calm

13 Jan 2024

The concept of 'managing' anger can be misleading, as anger is more like a powerful fireball, difficult to control once ignited. It surges forth with intensity, much like an unstoppable hurricane that carries you away before you can attempt to regain control.

However, there are techniques that, with consistent practice, can gradually diminish these sudden bursts of burning rage. Let's explore two powerful methods:

1. Deep Breathing Routine:

Devote 20 to 30 minutes in the morning and evening to a simple yet impactful routine. Find a comfortable, still position with your spine straight. Practice deep, calm breaths, inhaling and exhaling slowly. Aim for equal durations in both inhalation and exhalation; for instance, inhale to a count of 5 and exhale to the same count. If your mind is restless, try inhaling through the nose and exhaling through the mouth. The key is to maintain a slow, noiseless breathing rhythm.

While seemingly straightforward, this exercise challenges the mind's accustomed frenzy. Persist even when it feels difficult, focusing solely on observing your breath without getting entangled in thoughts. Gradually, you'll notice a deepening of breath and a calming of the busy mind.

2. "OM" Chanting Practice:

Sit cross-legged in a comfortable position, close your eyes, and straighten your spine. Inhale deeply and repetitively chant the mantra "OM" as you exhale. Keep your attention on the breath, observing its movement from the stomach to the chest. The resonant vibrations of the OM mantra have calming effects on neurons, as shown in studies conducted at renowned universities in the United States.

These morning and evening rituals, though simple, play a crucial role in alleviating anger. The habit of worrying and seething gradually fades away, leading to improved mental concentration. The positive effects extend to the body, contributing to lower blood pressure and pulse rate. As the mind becomes calmer, it equips you to navigate life's challenges with resilience. Embrace these practices to master the art of handling anger and cultivate a serene mind.

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