Somatic Activities For Anger

1. Self Soothing – The best way to begin releasing anger is by allowing ourselves to feel and
experience this emotion with love and compassion for ourselves. A great way to practice self-
soothing when you feel the emotion of anger is to place one hand on your heart and one
hand on your belly and become present with your anger. Allow yourself to feel the
sensations it is creating in your body, then repeat silently; "it is okay for me to feel angry."
Continue to repeat this to yourself as you allow the emotion to move through you.

2. Somatic Shaking - Somatic shaking and exercises is an influential way to clear and release
what is stored in the body to feel lighter and more at ease. Somatic shaking is a fun and
effective way to clear and let go of this motionless energy.
Start by having your favorite music in the background – the one that that inspires you to
move. Start with your feet, hips, and arms at your side, palms facing forward. Begin to relax
into the body as you start to bounce your legs. Then begin to shake the hands, then the
arms. Start slow, and increase the shaking intensity as you get more comfortable, eventually
moving your entire body. Close your eyes and allow yourself to shake, move, and dance in
any way that feels organic for you, breathing through any emotion that comes up. Continue
this process for five to twelve minutes.

3. Breathing – Proper breathing is a highly effective way of dealing with and letting go of anger.
Breath exercises with a faster and more clearing nature can be very effective. A simple yet
powerful breath pattern is the 10-20-30 breath.
Sit on a comfortable seat or lie down somewhere where you will not be disturbed. Start with
ten rounds of breathing – inhale in and exhale out of the mouth at your own pace; hold your
breath out for the ten seconds after the last exhalation. Inhale and take a normal breath
before moving into the twenty-breathing round. Hold at the end of the exhale after the last
breath for a count of twenty.
Inhale and take a normal breath or two before moving into the thirty-breathing round, in and
out of the mouth. Hold the breath out for thirty when you are finished, then inhale deeply,
let it go, and resume a regular breathing pattern. Sit in silence and rest for a few minutes
after you have completed this breath practice.

If you are pregnant, have high blood pressure, have heart problems, or are prone to
lightheadedness, avoid this breath pattern.

4. Conscious Journaling - Journaling is a great way to process the thoughts, emotions and can
serve as a great release. Take time to put pen to paper in an unstructured way; this way can
give anger somewhere to go. When you are feeling high anger levels, practice writing down
your stream of consciousness.

5. Visualization - Think of a real or imaginary place that makes you feel happy, gives you peace,
and makes you feel safe. This can be anything and differs from person to person. Let that
visualization settle within you. Think of the place or the activity and see yourself in it. Feel
the happiness and satisfaction that you will have. Let that feeling settle in!
6. Change Your Surrounding - Give yourself a break by taking some personal time from your
immediate surroundings. Eg - If your home is cluttered and is stressing you out, take a drive
or a long walk. You’ll find that you’re better prepared to sort through the mess when you
return back!