It is possible that you heard that giving up steam by hitting a punching bag or going to run helps you calm when you are angry. But modern evidence says otherwise. A review published in clinical psychology review found that these methods not only fail to reduce anger – it may make it worse.1
This is a problem, because anger is not only uncomfortable. It is dangerous. Although anger is a natural emotion, it becomes a serious threat to your health and relationship when you do not have the tools needed to calm them. Instead of “steam blowing”, you need to cool down the system. Let’s take a look at the science behind what really succeeds in stability when it is overwhelmed.
The calm is better than blowing the steam
The metaphorical analysis was widely published in clinical psychology review 154 studies that included 10,189 participants to detect what actually works to reduce anger.2
The goal was to assess the effectiveness of activities that increase or reduce physical alertness – things like hitting a punching bag or going to run for meditation or deliberate breathing. The common belief that venting helps you feel an improvement that has not stood up. In fact, the opposite was true. Only calm activities, which were constantly helped.
• Anger decreased dramatically in those who practiced calm techniques – The researchers found that calming activities such as breathing, meditation and yoga exercises led to a significant decrease in anger. On the other hand, the activities that increased excitement had no significant effect on anger or aggression. In other words, trying to “leave it” by doing something intense that did not help.
• Improving anger, hostility and aggression with calm interventions – The data showed that these calming methods not only reduced angry feelings – as they reduced hostility, which is the mental position behind anger, and aggressive behavior – how this anger is expressed.
• Time did not reduce the effectiveness of calm methods – The truce methods worked regardless of the period taken by the session or the number of sessions that a person has accomplished. Whether the intervention is a 20 -minute breathing practice or a longer multi -price meditation program, the effect has been stable. So, if you are compressed to time, short sessions make a difference, as long as it helps you slow down instead of Rev Up.
Meditation and reason provides the strongest benefits
Not all calm techniques are equally working. Meditation achieved the strongest results, followed by mind, relaxation and yoga. This explains organized practices that help you focus your mind and body – not just negative comfort – a strong effect on cooling your inner state.
• The combination of cognitive strategies and calm produced stronger results – Activities that combine a soothing physical experience, such as slowing your breath, with a cognitive process, such as focusing your thoughts or kindness, were more effective than physical relaxation alone.
The cognitive interventions that focus on anger reduced only the excitement. This indicates that your mindset is important – calming your body helps, but calm your thoughts that inflame the effect.
• Fraud activities have failed to reduce anger and even make it worse- Dealing with anger physically did not help. Whether that punches a bag, or to do martial arts or go to run, these excitement methods did not have a little or no effect on the levels of anger. In some cases, they made things worse.
For example, running is associated with an increase in anger. Climbing stairs and blasphemy also showed trends towards increasing anger, while sports and sports activities only produced minor improvements. But most of these intensive and activated activities failed to reduce feelings.
• Running may increase anger by fueling frustration – The researchers noted that running may raise anger because of its repeated nature. It may not provide enough mental stimulation or emotional release, making frustration badly instead. Some people also feel trapped or helpless while running – such as a mill – that feed the feelings of irritation or stress.
• Relaxation techniques reduce the heart rate and involve the dark nervous system – While the study was not depth in biological mechanisms, the science behind relaxation helps explain the reason for its work.
Stein practices stimulate your nervous system – also called the “comfort and digestion” branch – which helps to slow heart rate, low blood pressure and relieve muscle tension. This closes the fighting or flying response that feeds anger and aggression.
• Vigilance increases self-awareness and emotional control- The mind – intended to be intended for the current moment – stimulates parts of your mind that helps to organize feelings. When you exercise regularly, you can get more control of impulsive reactions and develop more patience. It builds what psychologists call “self -efficacy”, or your belief that you can manage your feelings and actions effectively.
Use relaxation to boycott the episode of anger
You don’t have to be at the mercy of your anger. You can stop the stress response before you go out of control – but to do this, you need to boycott the course early. When you feel that your body turns, your breathing changes or tightens your shoulders, this is the indication of behavior. The search is clear: the more you try to detonate the steam, the more pressure you adopt. The only reliable path is through relaxation.
Your goal is to reduce your physiological excitement – high energy and tension that enjoys you. Whether you are dealing with daily irritation or chronic anger that affects your relationships and health, these strategies give you tools to restore control. Here are five steps that you can take to cool your nervous system and calm your mind.
1. The shift from reaction to consciousness with vigilance – If you are a person who reacts quickly when he is upset, you learn vigilance will help you note what happens before you explode. This is your chance to choose a different response. Vigilance means caring for your thoughts, body and feelings without judging them.
Try to monitor your breath or five minutes a day. This gives your mind space to reset and reduce emotional reaction over time.
2. Use deliberate breathing to lower your internal pressure – Instead of taking deep and vertical breaths that lead to stress, it exercises horizontal breathing. This means expanding the side of the side cage instead of raising your chest to the top. Horizontal respiration promotes relaxation by avoiding stimulating stress paths in the nervous system.
Do this for a few minutes, especially when you notice the construction of frustration. You will likely feel that the heart rate slows down and drops your shoulders. This is your body that comes out of the fighting or flying state that feeds anger.
3. Try to meditate to re -train your tension response – If you are fighting with anger or constant resentment, meditation is a long -term value strategy. The research found that it is the most powerful calm tool available.
You do not have to do anything that is fantasy – just sit down quietly, close your eyes and focus on your breath or a calming word. Useful guided reflections if you just start. It aims for 10 minutes a day. Over time, this restores how your mind treats stress and improves emotional control.
4. Use the movement wisely to launch – not to increase – tension – If you are a person usually punctures a bag or goes to a difficult running to deal with anger, be sure that these high -density efforts may make it worse. Instead, try yoga, walk in nature or gentle stretching. These movements help lower adrenaline and cortisol, and hormones that drive your inner storm. It also keeps your body active while allowing your nervous system to calmly.
5. Practicing regular relaxation before it strikes anger – If your stress is built throughout the day and then explodes, then you are not alone – but you do not have to wait until the pressure rises. Build calming procedures in your life daily, such as listening to calming music, doing the gradual relaxation of the muscles, or walking calm after working or sitting on your balcony without your phone.
The key is consistency. You will start noticing that your primary anger is decreasing, and you will have more space to respond instead of responding. When you calm your body, calm your mind. And when your mind is calm, regain control of your choices. This is how real change begins.
Common questions about anger
Q: How does anger affect my health if I do not deal with it properly?
A: Uncontrolled anger stimulates the response of fighting or flying, raising the heart rate, blood pressure and adrenaline. Over time, this condition increases the continuous excitement of the risk of heart disease, weakens your immune system and contributes to chronic inflammation. It also harms relationships and decision -making.
Q: Is venting or “steam blowing” already useful for anger?
A: no. Contrary to common belief, venting makes anger worse. According to clinical psychology review, venting – through screaming, punching, and aggressive training – tends to enhance angry behavior and increase hostility rather than reduce it.
Q: What is the most effective way to calm when I am angry?
A: The most effective approach is to calm your body through relaxation techniques such as deliberate breathing, meditation and mind. These practices reduce physiological excitement and cut anger cycle. Over time, they help re -connect your mind to deal with stress quietly.
Q: What kind of exercise that helps control anger?
A: Low excitement such as yoga, walking or stretching is perfect. High-density exercises-such as running or boxing-actually increases anger for some people. Choose the movement that calms instead of motivation.
Q: How many times should I do these technologies to see the results?
A: Daily practice is the key. Even five to 10 minutes of mind or relaxing each day helps reduce the foundation of the foundation and makes you less interactive. You don’t need to wait until you are angry – using these tools continuously helps prevent explosions before they start.