5 SOMATIC EXERCISES FOR ANGER
Learn five effective somatic exercises to process and release anger within just a few minutes.
Anger is a powerful emotion that can impact both our mental and physical well-being - and at NEUROFIT, our app data has shown that somatic exercises can be incredibly effective in managing and dissipating anger.
These exercises work by engaging the body, which in turn helps regulate the nervous system and provide sense of calm. Here are five somatic exercises that can help you process your anger effectively in minutes.
What Are Somatic Exercises?
Somatic exercises focus on the mind-body connection.
They're designed to release tension and stress stored in the body. Anger often manifests as tightened muscles, clenched fists, and a racing heart.
Somatic exercises engage the mind-body connection to release and reduce the emotional intensity of anger.
Why Somatic Exercises Are Effective for Anger Management
Anger often stems from a dysregulated nervous system, after stress has accumulated in the body:
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
And when this happens, our nervous system becomes much more prone to shifting into a Sympathetic fight-or-flight state:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
Somatic exercises help to discharge this accumulated stress, allowing the nervous system to return to a balanced state.
At NEUROFIT, our data shows that 95% of our community BALANCE Exercise Sessions relieve real-time reported stress within just five minutes. This quick relief makes somatic exercises an excellent tool for anger management.
1. Body Tapping
Body tapping is a simple yet effective way to release tension. This exercise involves repeatedly tapping different parts of your body, which helps to increase bodily awareness and release stored stress.
Start by standing or sitting comfortably.
Use balled fists to tap your heart and upper chest.
Move to your neck, shoulders, and arms, tapping gently but firmly.
Continue tapping down your torso, thighs, and legs.
Finish by tapping your feet and toes, and working your way back up to your chest.
Body tapping helps to bring your focus back to your body, grounding you and reducing the intensity of your anger.
2. Sacred Rage
Sacred Rage is a powerful exercise designed to release pent-up anger through conscious physical expression. This exercise allows you to express your anger in a safe and intentional way.
Find a private space where you can be alone and make noise.
Allow yourself to feel the anger fully, without judgment.
Raise a pillow or medicine ball above your head while inhaling.
Slam the pillow onto the ground, exhaling powerfully or even yelling if needed, letting the sound help expel the anger.
Repeat this motion for 2-3 minutes, or until you feel a sense of release and calm.
This exercise can be incredibly powerful liberating, providing a safe outlet for intense emotions that can be hard to access.
3. Cannon Breath
Cannon involves repeated squeezing and powerful exhales to discharge excess energy from the body.
Start standing up with arms spread apart, take a big inhale and hold.
Ball your hands into fists, and slowly tense and close your arms as if you were closing an extremely heavy door.
Count to five, and when your fists reach your chest, release your breath with a powerful exhale, as if a cannon was firing.
Repeat this motion for a few minutes.
This exercise helps to soothe the enteric nervous system, which plays a crucial role in regulating emotions. The enteric nervous system is often referred to as the "second brain" and significantly influences our emotional state.
4. Body Shaking
Body Shaking involves shaking your arms and legs to let excess energy out of the body.
Start by shaking your arms loosely and moving side to side.
Bring your arms above your head while continuing to shake them.
Then, start shaking your legs out one at a time as well.
Continue this movement for 2 to 3 minutes.
Finish by taking a few deep breaths, focusing on the sensation of relaxation.
This exercise helps to ground you, bringing your focus back to your body and away from the triggering thoughts.
5. Butterfly
Butterfly combines rhythmic movements with deep breathing to release any trapped energy and reset your nervous system.
Start from a standing position with feet shoulder-width apart.
Bend at the knees, bring your fists in front of your eyes, and inhale deeply through your nose.
Exhale powerfully through your mouth, bring your arms wide, and look up while straightening your legs.
Repeat for two to three minutes, focusing on the rhythmic breathing and movements.
The rhythm of this exercise can be particularly effective for soothing the physical symptoms of anger, such as a racing heart and tense muscles.
The Power of Somatic Exercises
Performing somatic exercises when needed can provide quick and effective relief from anger within just a few minutes.
At NEUROFIT, we've seen firsthand how these exercises can be life-changing. Our users report 54% less stress after just one week on the NEUROFIT app, highlighting the powerful impact a regular somatic practice can have.
If you're looking to take control of your anger and improve your overall well-being, consider downloading the NEUROFIT app. Our app offers personalized somatic exercises designed to help you balance your nervous system and reduce your stress effectively.
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
Frequently Asked Questions
How often can I do somatic exercises?
For best results, we recommend keeping a daily somatic practice, at least once in the morning and once before bed. Even just a few minutes each day can make a remarkable difference in managing anger and stress.
Can somatic exercises be done anywhere?
These exercises can be done anywhere and don't require any equipment. For higher energy exercises, it's best to find a private space where you can move around and express your emotions freely.
How long does it take to relieve anger with somatic exercises?
95% of our community reports immediate relief from anger after just a few minutes of somatic exercises.
