Do Forward Bend and Exhale Longer Than You Inhale

Vandyk's article lists four steps to calming your inner storm using DBT. The first is to self-regulate slash re-regulate, which includes deep breathing and exhaling longer than you inhale. Van Dyke recommends using a list of emotions or in nonviolent communications, what are called feelings. He suggests asking yourself: was I mad? Was I glad? Was I sad? Or was I afraid?