Try to go to class or practice a routine at least three times a week. [4] X Research source Practice for an hour to an hour and a half when possible. If you can’t, even 10 to 20 minutes of yoga at a time can bring down stress levels. [5] X Research source
Adriene even has a video that demonstrates yoga for when you feel angry. [8] X Research source [9] X Research source
Use caution in this pose, as this is a pose that can put pressure on the neck which can be hazardous for many individuals. Use modifications on this pose if this is difficult! The same benefit can be gotten from Plow Pose with supports as directed by a qualified instructor as without.
Focusing on your breath before, during, and after yoga sessions will greatly benefit anger management. Breathing deeply is also good for other negative emotions, as it physiologically calms you down. Make sure to breathe deep into your diaphragm. You should be able to feel/see your belly rise and fall while doing this. [22] X Research source [23] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Breathe out slowly. The time taken to breathe out is approximately four times the time taken to breathe in.
If you feel like you are having trouble slowing down, then you can also do a guided body scan meditation that will take you through all the parts of your body. [25] X Research source
Try focusing on your breathing instead of focusing on what you are angry about.
