I am currently taking the Kriya Yoga course with the Yogananda’s Self-Realization Fellowship. They are very strict on sharing any teachings (as they are easy to misunderstand without contextual knowledge). I am going to share a couple of minor techniques which I believe could be useful to anyone in day to day life. Specifically:

Practice Whenever Beset by Unwanted Emotions

Whenever you suffer from anger, fear, greediness, jealousy, hate, stage fright, or any kind of overwhelming emotion, practice the Relaxation Technique, [lying down, sitting or standing]. By use of this technique, you will find positive and instantaneous relief from the internal and external physiological reactions produced by negative psychological states. Contract all the muscles in the body; inhale and hold the breath. Feel that your breath is absorbing the emotion — drawing it out of your nerves and brain. Then relax the muscles and exhale the breath, feeling and visualizing that the fear, anger, nervousness or whatever emotion was troubling you has left your body along with the energy and breath that you released with your relaxation and exhalation.

To memorise this practice (and hopefully remember it when I am getting emotionally triggered!), I combined it with two others I learned and named the trio ABC’s: Affirmation, Breathlessness, Clenching:

1. Affirmation is this one by Yogananda: “Father, Thou art in me; I am well.” Repeat it until you feel the emotions have passed/ you are better.
2. Breathlessness is when you make a big inhale, exhale and pause on the exhale for as long as is comfortable (while there, ask yourself: What Am I?). Repeat as many times as necessary. I am not going to tell you what it feels like 😉 but you should feel relief. Share in the comments if you want to share.
3. Clenching (the muscles), or the relaxation technique, as described above. Clenching the muscles withdraws energy from the body and exhaling releases it. Do it at least 3 times or more until you feel relief.