Simple Breathing Techniques That Saved My Temper

Wellness

May 20

You know the moment is coming.
The cereal gets dumped. The toothpaste goes rogue. The kid screams “NO” like it’s his job. You can feel it in your chest. Your jaw. Your fists.

And then—you yell.
Or you slam the drawer. Or you say something you wish you hadn’t.

Here’s the fix: breathing.

Not in a “woo-woo” way. In a physiological, dad-saving, anger-preventing way.
Here are the breathing techniques that actually helped me chill out before I blew up.

💨 Technique 1: Box Breathing

Used by Navy SEALs and anxious dads alike.
Inhale – 4 seconds
Hold – 4 seconds
Exhale – 4 seconds
Hold – 4 seconds

Do 3 rounds. Your body resets.

Use it:

Before walking into a meltdown
In the car after drop-off
While hiding in the pantry for a minute

🫁 Technique 2: 4-7-8 Breathing

Inhale – 4
Hold – 7
Exhale – 8

This one’s for after the moment—when your chest is tight and your heart’s racing.

Use it:

To come down from an argument
Before bed
To show your kid how to self-regulate

📌 Pro tip: Your exhale triggers your parasympathetic nervous system. Longer = calmer.

🧍 Technique 3: The Sigh with a Drop

This is the fastest physical reset I’ve found:

Stand up
Inhale through your nose
Sigh it out through your mouth and drop your shoulders
Do it 3x

Sounds silly. Feels amazing.

🧠 Dad Hack: Teach Your Kid to Breathe, Too

They learn what they see.

Try:

“Let’s blow out candles together.”
“Let’s do dragon breath!”
“Let’s freeze and breathe like statues.”

Playful = effective. Especially for toddlers.

🖨️ Free Download: Dad Breathing Cheat Sheet

Includes:

3 breathing patterns
When to use them
Simple scripts for teaching your kids
Mirror-size printable to keep visible

[Download the cheat sheet →]

❓ FAQs

What if I forget in the moment?
You will. That’s okay. The more you practice outside the chaos, the more it shows up when you need it.

How many times do I have to do it for it to work?
Usually 2–3 slow breaths changes your whole state. The trick is starting.

Do these work for anxiety too?
Yes. These are grounded in science and recommended by therapists and coaches alike.

🧪 What to Try This Week

Pick one technique and try it once per day
Post the [Breathing Sheet] where you’ll see it
Use your next frustrated moment as a cue—not a failure

You’re not weak for getting mad.
You’re strong when you notice it—and breathe through it instead.

dadzilluh