Shake It Off: 6 Short Practices to Do When You’re Angry

Anger is a strong emotion that everyone feels at times. It might be caused by something small, like a slow internet connection, or something bigger, like an argument with a friend or colleague. While anger is normal, holding onto it for too long can harm your health. It can raise your blood pressure, cause headaches, and make your muscles tense.

The good news is that you don’t have to let anger control you. Yoga and breathing exercises can help. They don’t just focus on your body but also your mind, helping you relax and release stress. Instead of bottling up your feelings or losing your temper, these practices let you deal with anger in a safe, productive way.

In this blog, we’ll discuss six quick and easy techniques for cooling off when you’re angry. They take only a few minutes and can be done anywhere. Whether at home, at work, or even on the go, these practices will help you feel calmer and more in control.

Why Manage Anger Quickly?

Unchecked anger can lead to:

• Heightened stress and anxiety
• Physical tension, especially in the shoulders, neck, and back
• Reduced ability to think clearly
• Long-term health impacts such as high blood pressure

Quick, mindful practices allow you to pause, reflect, and reset before anger escalates. Let’s dive into six effective ways to calm your mind and body.

Also Check: How Anger Takes A Toll On Your Heart Health?

Practice 1: Child’s Pose (Balasana)

To take a moment to regain focus and find balance when emotions become overwhelming.

How to do it:

• Kneel on the floor with your big toes touching and knees apart.
• Sit back on your heels and stretch your arms forward, lowering your chest.
• Rest your forehead on the mat and close your eyes.
• Breathe deeply, focusing on each inhale and exhale.

Why It Helps:

Child’s Pose offers a sense of safety and calm. It stretches the lower back and shoulders while grounding your thoughts.

Duration: 1-2 minutes.

Practice 2: Standing Forward Bend (Uttanasana)

To quickly release built-up tension and shift your energy.

How to do it:

• Stand with feet hip-width apart.
• Inhale deeply, then exhale as you fold forward from your hips.
• Let your arms hang down or grab opposite elbows for support.
• Allow your head to hang heavy, releasing tension in your neck and back.

Why It Helps:

This pose calms the nervous system, improves circulation, and promotes a sense of release—both physically and emotionally.

Duration: 30 seconds to 1 minute.

Also check: How to control anger immediately? Temper management made easy

Practice 3: Lion’s Breath (Simhasana Pranayama)

When you need to vent frustration in a controlled and productive way.

How to do it:

• Sit in a comfortable position, either cross-legged or kneeling.
• Place your hands on your knees, spreading your fingers wide.
• Inhale deeply through your nose.
• Open your mouth wide, stick out your tongue, and exhale forcefully, making a loud “ha” sound.
• Repeat 3-5 times.

Why It Helps:

Lion’s Breath is a fun and energizing way to release anger. It channels your frustration into sound and movement, helping you feel lighter.

Duration: 1-2 minutes.

Practice 4: Alternate Nostril Breathing (Nadi Shodhana)

To balance your mind and emotions, especially during heightened anger.

How to do it:

• Sit in a comfortable position with your spine straight.
• Using your right thumb, close your right nostril and inhale deeply through your left nostril.
• Close your left nostril with your ring finger, release your right nostril, and exhale through the right.
• Inhale through the right nostril, close it and exhale through the left.
• Repeat for 1-2 minutes.

Why It Helps:

This breathing technique calms the nervous system and balances the mind, reducing anger and promoting a sense of tranquility.

Duration: 1-2 minutes.

Try: 5 Yoga Poses To Stay Calm- Relaxation Guide

Practice 5: Seated Spinal Twist (Ardha Matsyendrasana)

To physically and mentally reset after an anger-inducing situation.

How to do it:

• Sit on the floor with your legs extended.
• Bend your right knee and cross it over your left leg, placing your right foot outside your left thigh.
• Place your right hand on the floor behind you for support and your left elbow outside your right knee.
• Inhale to lengthen your spine; exhale as you twist to the right.
• Hold for a few breaths, then switch sides.

Why It Helps:

Twists help detoxify the body, releasing physical tension and calming the mind. They encourage a new perspective, both physically and emotionally.

Duration: 1-2 minutes per side.

Practice 6: Savasana (Corpse Pose)

To fully relax and release any lingering anger or tension.

How to do it:

• Lie flat on your back with your arms by your sides, palms facing up.
• Let your legs relax, allowing your feet to fall naturally outward.
• Close your eyes and take slow, deep breaths, gradually releasing tension from each part of your body.

Why It Helps:

Savasana allows your body and mind to rest, helping you reflect on your emotions in a calm and non-judgmental way. It encourages total relaxation, bringing a sense of peace.

Duration: 5 minutes.

Bonus Tips for Managing Anger

• Stay Hydrated: Dehydration can exacerbate irritability, so keep water nearby.
• Set a Calm Space: If possible, create a designated spot for these practices to enhance their calming effects.
• Reflect Post-Practice: Journaling your thoughts afterward can provide clarity and help you process your emotions.

Must red: Things Your Anger Is Trying To Tell You

Final Thoughts

Anger is a natural part of life, but it doesn't have to take control. These six short practices offer a quick reset, helping you channel your energy into something positive and productive. The next time anger takes hold, try one (or more!) of these techniques to shake it off and find your inner calm.