When Emotions Rise to the Surface
Don't cram them back down!
I’ve heard emotions defined as energy moving through the body. When I allow myself to pay attention, I notice how emotions rise to the surface. They start as subtle sensations that grow if I’m willing to feel them. But how do emotions feel in my body?
Grief has been my primary emotion for some time now. I feel tightness gather in my face. Tears sometimes well up in my eyes, even when I don’t feel like crying. My throat closes, and my chest tenses. My breath becomes shallow. If I try to force emotions down, the physical tension increases, and the emotional discomfort lingers far longer than it would if I let it flow out naturally.
So, what helps? Sometimes, something as simple as opening my mouth and exhaling with a gentle sound can ease the tension. If I’ve been holding emotions in for a while, though, it usually takes more deliberate movement to find release.
Lion’s breath is one of my go-to techniques. It’s playful, and honestly, it makes most people laugh, which is an added release. Breath of Joy with its loud, forceful exhale is another favorite. And then there’s the satisfaction of physically throwing something down—a weighted ball, a sandbag, or even something that breaks, as long as I’m in a safe place for it. These physical actions can release pent-up energy that’s been stuck inside.
Sometimes, I try sustaining a vocal note to move through the tension. But this is practically impossible if I’m holding onto emotions and my throat has closed up. When that happens, I need to start with open-mouth breathing to create space for release.
And there’s nothing wrong with a good cry, especially one where I make noise. The sound adds to the release, carrying the emotion out of my body in waves.
The key is to let emotions move. They’re meant to flow, not stagnate. When I embrace the movement—whether it’s through breath, sound, or physical motion—I feel lighter, freer, and more connected to myself.
How about you? What do you feel physically when emotions start to arise? And what do you do with those sensations? I’d love to hear what helps you move that energy through your body.