A Human Web
Join

Yoga flows

Yoga to cool down anger: a 12-minute slow-down practice

When you're angry, calming down works better than "letting it out": in 154 studies, slow breathing, mindfulness and other calming activities reduced anger, while hitting a bag or going for a run didn't. Step away from the situation first, then use this. It's a way to cool down, not a replacement for help: if anger is affecting your relationships or you're acting in a violent or abusive way, see a GP or call the Respect Phoneline on 0808 802 4040. The order and doses are our editorial choice.

12 minBeginner9 movesA wallCalves · Shoulders · Back · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Pause and breathe, standing or sitting (3 minutes)

  1. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoFeel your feet on the floor. You don't need to work out why you're angry yetHarder: Tree pose (Vrksasana)
  2. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn through your nose for up to 5, out for up to 5 or a little longer, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Let the tension go (3 minutes)

  1. Shoulder rolls10 each way
    Beginner · Shoulders, Back, Neck · 3D demoUnclench your hands and jawHarder: Shoulder CARs (controlled articular rotations)
  2. Upper trap release30 s each side
    Beginner · 3D demoLet the weight of your hand do itEasier: Side neck stretch
  3. Breath reach5 breaths
    Beginner · 3D demoArms float up as you breathe in and down on a longer breath outHarder: Slow breathing (6 breaths a minute)

Slow down to the floor (6 minutes)

  1. Hip hinge fold5 slow folds, 3 breaths at the bottom
    Beginner · 3D demoHands on a chair seat if you prefer. With glaucoma or high blood pressure that isn't controlled, keep your head above your hipsHarder: Seated forward fold (Paschimottanasana)
  2. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide, forehead on your hands or a cushionHarder: Extended puppy pose (Uttana Shishosana)
  3. Legs up the wall (Viparita Karani)2 min
    Beginner · Hamstrings, Calves · 3D demoOr lie with your legs on a chair seat. Skip it with glaucoma, high blood pressure that isn't controlled, or in later pregnancyHarder: Plow pose (Halasana)
  4. Corpse pose (Savasana)2 min
    Beginner · 3D demoBreathe in and clench your fists, shoulders and face for a moment; breathe out and let go. Three times, then lie still. Keep your eyes open if stillness stirs you up

Tips

  • Step away first: leave the room, or log off if it's online, as Mind suggests. Then use this.
  • Leave out fast breathing, punching and anything that winds you up: calming down works better than venting.
  • For lasting change, practise yoga 2 or 3 times a week for 8 to 12 weeks, as in the trials, with the NHS breathing exercise on other days (our editorial starting point).
  • If your anger is hurting or frightening people, or you're acting in an abusive or violent way, see a GP and call the Respect Phoneline on 0808 802 4040.
  • If anyone is in danger, call 999. If you feel you might harm yourself, call 999 or go to A&E, or call Samaritans on 116 123; in the US, call or text 988.
  • Chest pain that feels tight or like squeezing, or spreads to your arms, neck or jaw: call 999.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More yoga flows

Beginner yoga flow

A 20-minute beginner yoga sequence: mountain, chair, warrior II, triangle, tree, down dog, cobra and child's pose.

20 minBeginner11 movesA step

Sun salutation flow

A 20-minute flow built on sun salutations A and B, with warrior poses and a short cool-down.

20 minIntermediate8 movesNo equipment

Yoga for tight hips

A hip-opening yoga sequence: low lunge, lizard, goddess, pigeon, bound angle and happy baby.

25 minBeginner10 movesA wall

Questions people ask

How long does the yoga to cool down anger: a 12-minute slow-down practice take?

About 12 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 2 of its 9 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.