The [Cup of Cocoa] Exercise

Breathing as an Anchor in the Storm

In times when anxiety is overwhelming, learning to regulate your breathing is one of the most effective tools.

Although it may seem very difficult to do in the midst of a crisis, it is perfectly possible if you know the proper technique.

The "Cup of Cocoa" exercise is a simple and powerful method to regain control of your breathing.

The Purpose of the Exercise. Calming Your Body and Mind

The goal of this technique is to help you take your focus off your head and the obsessive thoughts that torment you.

It allows you to anchor your attention in your body and in a controlled breathing rhythm, which induces calm.

This simple exercise is very effective and you can use it at any time of the day or night when you need to relax.

Step 1. The Cocoa Cup Visualization

To begin, I want you to vividly imagine that you are holding a cup of hot cocoa in your hands.

Imagine that the cup is warm, but not so warm as to burn you, and that it gives off a delicious, rich chocolate aroma.

Hold this imaginary cup in your hands and prepare to follow the steps of the breathing pattern we are going to practice.

Step 2. The Slow, Deep Inhalation (Smelling the Cocoa)

The first movement of the breathing cycle consists of inhaling slowly through your nose for three full seconds.

As you do this, imagine that you are deeply smelling that wonderful and comforting aroma of chocolate from the cup.

Once you have inhaled for three seconds, you must hold your breath for a moment, for one second.

Step 3. The Controlled Exhalation (Cooling the Cocoa)

Next, you are going to blow the air out slowly through your mouth, also for a period of three seconds.

Imagine that you are gently blowing on the hot cocoa to cool it a little before you can drink it.

After this controlled three-second exhalation, hold your breath again for one second before repeating.

You must repeat this complete cycle of inhaling, holding, exhaling, and holding several times until you feel calmer.

The Importance of Regular Practice

This exercise is very beneficial, but it's very important that you also practice it at times when you're not feeling anxious.

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