Don’t become the Hulk when you're angry, just breathe

Find yourself losing it? Scientists have discovered that it is more effective to calm yourself down than to work out the anger and frustration in physical activity. — AFP

From running to cycling and punching a boxing bag, everyone has their own way of letting off steam when they’re stressed or annoyed.

But there are also those who prefer to take the opposite approach, i.e. taking a deep breath and focusing on breathing or meditation to ease the pressure.

For a long time, these two contradictory approaches were both recommended for calming anger, but now scientists have found that one method seems to be more effective than the other.

You might have asked your kid to tidy their room five times already, but they’ve still done nothing!

It’s the kind of situation that puts your nerves to the test and can lead to the kind of annoyance and irritation you try not to store up.

In fact, you might let it all out at your Friday night boxing class, for example, releasing all that frustration by punching the bag.

And yet, while there are all kinds of books and practical guides out there to help you let off steam, the number one piece of advice you’d be wise to follow could simply be to breathe.

When it comes to anger management, there’s a tendency to advocate both schools of thought: blowing off steam with a run, for example, or calming things down with breathing exercises, yoga or meditation.

But scientists have now revealed which approach is most effective.

In a study published in the journal Clinical Psychology Review, US researchers have discovered that it’s better to use a gentle activity to relieve tension than to vent anger through a more stimulating activity like a vigorous workout.

The results are based on the analysis of no fewer than 154 studies, involving over 10,000 participants.

The scientists realised that venting anger or stress by riding a bike or punching a boxing bag had no real effect.

“Going for a run might [be] good for your heart, but it is not good for managing anger,” the researchers conclude.

Conversely, “turning down the heat” by practising yoga, meditation or breathing exercises can help decrease feelings of anger, the scientists report.

And the good news is that this technique is likely to work for everyone.

The researchers found no distinction, for example, between sexes, or even between ethnic groups, cultures or ages. – AFP Relaxnews