Some professionals suggest that using Meditation and Deep
Relaxation Practice with Relaxed Deep Breathing every day will help you avoid
the generalized nervous system arousal (Anger Baseline Level) that makes it more likely for you to respond with anger and aggression. While doing these quieting techniques, you can begin to identify ways to handle your negative thinking and start to make changes in your thoughts and beliefs.

Quick Relaxation Procedures 

žFind a quiet, comfortable, chair or bed.  

žPlace one hand on your chest, the other on the upper part of your abdomen on your diaphragm. 

žTake a few deep breaths. Make sure that the hand on your diaphragm moves up and down with your breaths. This is called diaphragmatic breathing. This is necessary for complete filling of your lungs.  

žCount from 1 to 4 slowly to your self when you inhale…and 1 to 4 slowly when you exhale. 

žBreathe in through your nose and out through your mouth.  

žDo this procedure for 2-5 minutes every hour or so daily to keep yourself calm.  

žThis is also good for those moments when you are in the middle of a situation that usually provokes an angry response from you.

To illustrate this…think for a moment.

You get up in the morning relaxed…life is good. Your
physiology is quiet.

The dog starts barking, the baby screaming, your partner
takes too long in the bathroom…sound familiar?

So, how are you feeling now?

Your baseline is moving up and up…?

Now you leave the house…already in a state of increased
agitation. You get on the highway…someone cuts you off. That did it…now you are “ticked off”.

You are now at work…where is that tiger? Your boss comes in

with what you perceive as an unreasonable request…You loose your temper and yell … now what? 

Is there any point in this story where you could have
practiced relaxed breathing for a couple minutes and decreased your response? Of course there is.

Are there any places in the story where you could have
changed your perceptions about what was going on in your world? Of course…how would you write this story differently?