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Please Read Section I of your workbook before

beginning the slide show.

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Most people know when they are really angry but not everyone. Here are some sure signs

that anger has a hold of you.

Red facePerspiringShakingChest painCryingTensionClinched jawGrinding teethLoss of control over your emotions

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Medical evidence shows thatyou cannot breathe normally and

stay angry.

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So if you have ever experienced…

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Just Breathe!

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Take me to the next page.I want to be in control!

Click below

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•“hostility causes the brain to launch health damaging signals to the immune system preventing normal healing to the human body”.  DukeMedicalCenter.com

•…..organ failure, respiratory diseases or psychiatric disorders. ... surge of social stress anger. ... Journal of Human Hypertension, 2001 - nature.com

•A study that looked at almost 13,000 people over six years found that those who were most prone to anger were about 2.5 times as likely to have heart attacks or sudden cardiac deaths as their calmer counterparts. New York Times; New York, N.Y.; May 9, 2000; Eric Nagourney

•Excessive anger can make us sick, not only mentally, but physically. In fact, millions of Americans experience the side effects of chronic anger in the form of illnesses, drug and alcohol addiction, headaches, domestic violence, and depression, just to name a few. BJC Health Care http://www.bjc.org/BJC/BJCWELL.NSF/0/e6ea5c47d40272fb86256d910062bbb6?OpenDocument

•People who experience road rage can express it in many forms, from attacking other drivers to allowing anger to ruin their personal lives. WebMDHealth.com

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migraines

shallowbreaths

nerveconstriction

irregular beating

raisedblood pressure

confusion

nausea

diarrhea

stomach cramps

Increasedneed for oxygen

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mental clarity

concentration

Deep breaths

Decreasedneed for oxygen

healthynerves

normal heart rhythm

loweredblood pressure

healthy digestion

reduced stomach acid

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Read the information beside each stick figure and click on the one you think represents an person who is not angry.

Heart rate 12030 to 40

respirations a minute

Perspiration

stomachcramps

Heart rate 8015 to 20respirations a

minute

healthy digestion

shaking

concentration

normalface color

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•Sorry you have chosen the angry stick figure.

Anger causes raised blood pressure, rapid heart rate, rapid shallow breathing, digestive problems and constricted nerves.

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Photo

Step 5Step 4

Step 3Step 2

Step 1Place one hand here.

Upper chest

Diaphragm

Place the other hand here.

Directions: Directions: Click on the little Click on the little

whitewhitepages below to pages below to

learnlearnthe steps.the steps.

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Step 4Step 3

Step 3PRACTICE

STEPS1 & 2

expands – stretches out

Step 2

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Click on the stopwatch above

to begin counting.. You will hear a ding when one minute is up.Stop!Stop!

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You should have counted between 15 and 40

diaphragm expansions.

If your count was less than 15

or greater than 60 review the rules and try again.

REVIEW AGAIN CONTINUE TOSTEP 3

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Step 4

Step 3

Step 4

Step 3

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Step 6

Step 5

Step 4Step 4

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Review Steps One

throughFiveStep 5Step 5

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( Click on the stopwatch to begin. You will hear a ding when one minute is up)

( You should count between 15

and 20 respirations.)

Review Steps One

throughSixStep 6Step 6

Begin Begin countingcountingSTOP!STOP!

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( Click on the stopwatch to begin. You will hear a ding when one minute is up)

( You should count between 15

and 20 respirations.)

Review Steps One

throughFiveStep 6Step 6

Begin Begin countingcountingSTOP!STOP!

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1) Place one hand on your diaphragm and one on your upper chest.

2) Count your rate of respirations for one minute.

( Click on the stopwatch to begin. You will hear a ding when one minute is up)

3) Inhale through your nose while counting to five.

4) Push out your abdomen

5) Exhale through pursed lips while counting

to five.

6) Repeat Step 2 ( You should count 15 to 20 respirations.

Review and Practice Review and Practice Use the outline below to help you practice the steps. If you need a visual Use the outline below to help you practice the steps. If you need a visual

reminder look at reminder look at pages (15 – 21)pages (15 – 21) in your workbook. in your workbook.

Begin Begin countingcountingSTOP!STOP!

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I’m I’m Ready!Ready!

I’m still not sure. I think I

need more

practice.

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Please read the directions on page 5 of your

Assessment Booklet before continuing.

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Choose your conflict.

Your boss suggeststhat your lazy and she is overpaying

you.

Your neighborscreams at you because your

child accidentally broke her window.

Your significant othersuggest that you need to spend

more time cleaning the house

and less talking.

You find out some co-workers have been

talking bad aboutyou behind your

back.

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“What kind of parent are you? Can’t you even control your kids?! Let me have them for a day, I’ll fix their wagons!” – Unhappy neighbor

Fill in pages 5 an6in your

Assessment Booklet before continuing.

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“ Do you really expect me to believe your kids were sick again?! I thinkyou’re just lazythat’s all. I don’t know why I pay you so much. You ought to be here seven days a week, twenty four hours a day for the six dollars an hour I pay you! ” – Unhappy boss

Fill in pages 5 an6in your

Assessment Booklet before continuing.

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“Who us? We would never talk bad about you girl! ” - Catty gossiping co-workers

Fill in pages 5 an6in your

Assessment Booklet before continuing.

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“ I’m just saying,maybe if you spent more time taking care of the house and not so much time talking, things might be better.It’s not like it’s my fault! ” – Thoughtless Significant Other

Fill in pages 5 an6in your

Assessment Booklet before continuing.

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We appreciate your participation in the Relaxed Breathing module. We believe the six steps will help to make healthier changes in your

life.Please complete the Post Anger/Breathing Assessment

after completing the module.These questions are a

way for us to evaluate if the module design is effective.

The module questions are anonymous and are not an

evaluation of you or your learning skills!