Have you ever felt a warm rumble in your stomach when you get upset? Maybe your face feels hot, and your hands squeeze into tight fists. When we get angry, it can feel like a volcano is preparing to erupt inside of us. This is a very normal human emotion. Just like a volcano, our bodies build up pressure when we are frustrated or hurt. Fortunately, we have a powerful tool to cool down the magma before it bursts: our breath.
To start calming your inner volcano, first pause and recognize the heat. Imagine a tall, powerful mountain inside of you. Deep underground, hot liquid rock is bubbling. Instead of letting it explode, you are going to use cool air to soothe the heat. Close your eyes if you feel comfortable, or look down at the floor. Place one hand on your stomach and one hand on your chest.
Now, take a slow, deep breath in through your nose. As you inhale, imagine drawing cool, refreshing mountain air all the way down to the base of your volcano. Watch your belly expand like a balloon. Hold that cool air for a count of three, letting it wrap around the bubbling magma to cool it down.
Next, let the breath out slowly through your mouth, making a soft "whoosh" sound like a gentle breeze. As you exhale, picture the dark gray ash and steam drifting away into the sky, leaving the air clear. Repeat this deep breathing three or four times. With each exhale, feel the mountain walls becoming solid, cool, and strong again.
Once your breathing slows, imagine your volcano transforming. The hot lava has cooled into rich, dark soil. Bright green grass, colorful wildflowers, and tall trees begin to grow on the peaceful slopes. By using your breath, you have turned a fiery eruption into a quiet, beautiful sanctuary. The next time you feel the rumble of anger, remember that you have the power to calm your volcano.
