Do you notice how your breathing changes when you're angry? It often becomes rapid and shallow, intensifying the emotion and potentially leading to an overwhelming emotional surge.
Sonia Díaz Rois, an anger management expert, highlights that our fast-paced lives contribute to this pattern, often activating shallow breathing linked to the fight-or-flight response. Anger can accelerate breathing or even cause momentary breath-holding, increasing anxiety and muscle tension. Consciously regulating your breath can disrupt this cycle.
Deep, slow breathing stimulates the vagus nerve, which communicates with the body's relaxation response system, lowering heart rate and blood pressure to reduce tension and anger. Techniques such as deep abdominal breathing can activate the vagus nerve, and extending your exhales promotes deeper relaxation.
Try the 4-7-8 Breathing Technique
A simple yet effective method is the 4-7-8 breathing technique. Inhale deeply through your nose for a count of four, hold the breath for seven seconds, and exhale slowly through your mouth for eight seconds.
Controlling your breath reduces activity in the amygdala, the brain's emotional center. Regular practice of these techniques, even when calm, can help manage anger and promote overall well-being.