How the Stoic Pause Can Help You Gain Emotional Control and Calm
In today’s fast-paced world, feeling overwhelmed or upset is common.
According to the American Institute of Stress, about 77% of people experience stress that affects their physical health. I’ve found that practicing the Stoic Pause can make a significant difference in how we handle stress and emotional upheavals.
This simple technique can help us gain better control over our emotions and respond to stress in a calmer, more measured way.
The Science Behind the Stoic Pause
Pausing and taking deep breaths when feeling overwhelmed isn’t just about calming down in the moment; it has real physiological benefits.
Research from the National Center for Complementary and Integrative Health shows that deep breathing can activate the body’s relaxation response, reducing stress and promoting a sense of calm .
This aligns perfectly with the Stoic philosophy, which emphasizes mindfulness and intentionality in our reactions.
Our Approach to Practicing the Stoic Pause
Here’s how we incorporate the Stoic Pause into our daily lives:
- Pause: When we feel overwhelmed or upset, we stop what we’re doing. This pause is crucial as it interrupts our immediate, often emotional reaction.
- Take Three Deep Breaths: We then inhale deeply and exhale slowly three times. This simple act helps calm our mind and body, allowing us to respond more thoughtfully.
Benefits We’ve Experienced
By practicing the Stoic Pause, we’ve noticed several positive changes:
- We gain better control over our emotions. The pause helps us step back from the immediate emotional reaction and choose a more measured response.
- We react to stress in a more calm and composed manner. This has improved our interactions and decision-making in stressful situations.
Why This Method Works
Pausing and breathing deeply helps manage stress and emotions effectively.
According to a study published in the Journal of Behavioral Medicine, deep breathing exercises can significantly reduce stress levels and improve emotional regulation .
By taking a moment to pause, we create space to respond rather than react impulsively, leading to better overall well-being.
Books That Complement This Practice
To deepen our understanding and enhance our practice of the Stoic Pause, here are some books we highly recommend:
- “Meditations” by Marcus Aurelius: A timeless classic that provides insights into self-reflection and emotional control.
- “The Daily Stoic” by Ryan Holiday and Stephen Hanselman: Offers daily reflections and meditations inspired by Stoic philosophy, including practices for emotional regulation.
- “Calm: Calm the Mind. Change the World” by Michael Acton Smith: A practical guide to mindfulness and relaxation techniques.
An App That Can Help
To support this practice, we use an app designed for personal growth and habit tracking. It provides reminders to take the Stoic Pause and guides us through deep breathing exercises.
👉 Download the app for Personal Growth and Habit tracking on Appstore
👉 Download the app for Personal Growth and Habit tracking on Google play
FAQ
Q: How long should the Stoic Pause last?
A: The Stoic Pause can be as brief as a few seconds to take three deep breaths. The key is to stop and breathe deeply before reacting.
Q: Can this practice help with severe anxiety or stress?
A: While it can help manage everyday stress and improve emotional control, it’s important to seek professional help for severe anxiety or stress.
Q: Do I need any special tools to practice the Stoic Pause?
A: No special tools are required. However, an app or a reminder on your phone can help you stay consistent with the practice.
Final Thoughts
The Stoic Pause is a simple yet powerful technique for gaining emotional control and responding to stress more calmly. By pausing and taking deep breaths, we can manage our emotions more effectively and improve our overall well-being. Try incorporating the Stoic Pause into your daily routine and see how it transforms your responses to stress.
