How to manage anger

Breathing techniques for calming down

Breathing is one of the simplest and most effective ways to calm the mind and body when facing a moment of anger. Here are some breathing techniques that can help you manage your anger:

1. Diaphragmatic breathing

Diaphragmatic breathing is a technique that involves deep breathing through the diaphragm, the muscle located below the lungs. This technique can help reduce stress and anxiety, as well as increase oxygen in the blood.

Here's how to do it:

• Lie down or sit comfortably with your back straight.
• Place one hand on your chest and the other on your stomach.
• Inhale slowly through your nose, making sure your stomach inflates with air (not your chest).
• Hold your breath for a few seconds.
• Exhale slowly through your mouth, letting out all the air possible from your stomach.
• Repeat this process for a few minutes until you feel calmer.

2. Square breathing

Square breathing is a breathing technique that involves a steady rhythm of inhalation, breath holding, and exhalation. This technique can help regulate heart rate and calm the mind.

Here's how to do it:

• Inhale slowly through your nose counting to four.
• Hold your breath for four seconds.
• Exhale slowly through your mouth counting to four.
• Repeat this process for a few minutes until you feel calmer.

3. Alternate nostril breathing

Alternate nostril breathing is a breathing technique that involves alternating between the nostrils during inhalation and exhalation. This technique can help reduce stress and anxiety, as well as increase focus and mental clarity.

Here's how to do it:

• Sit comfortably, cover your right nostril with your right thumb.
• Inhale slowly through your left nostril counting to four.
• Cover your left nostril with your right ring finger and hold your breath for four seconds.
• Release your right thumb from your right nostril and exhale slowly counting to four.
• Inhale through your right nostril counting to four.
• Cover your right nostril with your thumb and hold your breath for four seconds.
• Repeat this process for a few minutes until you feel calmer.

Try these breathing techniques when facing a moment of anger. They may help you manage your feelings more effectively and achieve a state of mental and physical calmness.

Distracting strategies to prevent anger escalation

When we are angry, our body instinctively reacts and pushes us to respond with aggressive actions. To prevent anger from turning into a full-blown emotional explosion, it is important to learn how to manage it through distracting strategies.

Deep breathing techniques

One of the most effective techniques for calming the mind is deep breathing. This method involves slowly inhaling from the abdomen and then slowly exhaling from the mouth. Repeating this process several times helps reduce stress and calm nerves.

Change activity

Sometimes, changing activities can be useful in distracting the mind from the source of anger. For example, if you are working on a computer and feel frustrated, you can decide to take a break and go for a walk outside or read a book for a few minutes. This way, your mind will have time to relax and regain control of your emotions.

Focus on something positive

Instead of focusing on the source of your anger, try to focus on something positive. For example, think about things that make you happy or imagine a pleasant situation. This helps change your mood and distance yourself from negativity.

• Listen to your favorite music
• Exercise
• Talk to a trusted friend

Remember that every person has their own preferred distraction strategy. Try different techniques until you find the one that works best for you. The important thing is to try to prevent the escalation of anger and manage it in a healthy and constructive way.