How To Do It:

Stand with your feet shoulder-width apart and take a deep breath in. As you exhale, forcefully push the air out of your lungs with an explosive 'ha!' sound, engaging your diaphragm and abdominal muscles. Repeat this explosive breath several times, gradually increasing the intensity and volume. Allow each breath to carry out your anger, leaving you feeling lighter and more in control.

Why It Works:

Explosive breathing is a powerful way to release pent-up energy and tension. The forceful exhalation helps to expel the anger from your body, while the rhythmic breathing pattern promotes a sense of calm and control after the release.

Guided Practice:

Stand or sit in a position where you feel stable. Close your eyes and take a few deep breaths, noticing the air filling your lungs and the sensation of your breath moving through your body. There may be a sense of heat or tightness.

Visualize any anger or frustration you may be holding onto. Feel where it resides in your body—perhaps in your jaw, your fists, or your stomach. Take a deep breath in, and on the exhale, release it with a powerful, explosive breath—like a forceful "ha!" notice how it feels to expel this energy—perhaps a sense of release, a lightness in your chest, or a tingling in your hands.

As you continue with these explosive breaths, imagine releasing the fury or anger completely. Visualize it as a dark, heavy cloud being blown away by the force of your breath. You might notice familiar images or thoughts of anger lifting away, or feel new insights about your own strength and capacity to release. Stay with these sensations, using the breath as a powerful tool for transformation.

Allow this release to help you feel more calm and centered. Perhaps you feel a sense of emptiness where the anger once was, ready to be filled with something new and positive. Notice any insights or realizations that come up as you continue this practice.

When you feel ready, slow the explosive breaths down and take a few more deep breaths, allowing your body to relax. Notice how your body feels now—whether there is a sense of calm, emptiness, or perhaps a renewed connection to your own power to release. Allow yourself to stay with this feeling for a few more moments, enjoying the sensation of release. When you are ready, gently open your eyes, carrying this sense of calm and strength with you into your day.

How To Do It:

Take an old piece of furniture, a cardboard box, or any other object you no longer need. Use a hammer or your hands to break it apart, letting each swing or tear be fueled by your fury. Once the object is completely destroyed, gather the pieces and use them to create something new—a sculpture, a collage, or even a new piece of furniture.

Why It Works:

This exercise allows you to physically express and release anger through destruction, but it also offers a constructive follow-up by transforming the remnants into something new. It’s a powerful metaphor for turning fury into creativity.

Guided Practice:

Find a space where you have some materials to work with—something you can safely tear apart or reshape. Sit quietly and take a few breaths, feeling the sensation of your hands and the potential energy within them. Notice any feelings of tension or power, holding them gently in your awareness without needing to act immediately.

Now that you have found a space with materials you can destroy—like an old piece of furniture, cardboard boxes, or paper—take a moment to ground yourself. Feel the firmness of the ground beneath your feet and take a few deep breaths notice the texture and weight of the object you’ve chosen, feeling it in your hands or under your grip.

Tearing, smashing, or breaking the material with intention. Feel the resistance and give of the object, the way your muscles engage as you exert force. Let each movement be a release, a way to channel any pent-up energy or emotion. Stay present with the sensation of destruction—the sound it makes, the way the material changes under your hands.

As you continue, notice any feelings that arise. Observe the dynamic tension in your body, perhaps sensing a surge of energy or a release of tension. Allow the destruction to be a metaphor for letting go of what no longer serves you, making space for something new to emerge.

When you feel ready, pause and take a deep breath. Look at the remnants of what you have destroyed, feeling the space you have created. Take a moment to reflect on what you wish to create from this new space, feeling grounded and ready to begin anew.

How To Do It:

Use a drum, a table, or any surface that can produce a deep, resonant sound. With your hands or drumsticks, begin pounding the surface in a rhythm that matches your fury. Start slow, then increase the intensity and speed as you let the anger flow through your hands into the drumming. Allow yourself to get lost in the rhythm and the release.

Why It Works:

Drumming is a primal, rhythmic way to release anger. The physical exertion combined with the loud, repetitive sound helps to channel fury into a focused activity, leaving you feeling both empowered and drained of excess emotion.

Guided Practice:

Sit comfortably with a drum or any percussion instrument in front of you. Take a moment to feel the weight of your hands on your thighs or on the drum. Notice if there's a tingling or an urge to move your hands.

Allow yourself to feel any anger, frustration, or pent-up energy that might be present imagine channeling this energy into the drum, using it as a safe space to express and release these emotions.

Begin to drum, starting with a slow, steady beat. Feel the vibrations of the drum under your hands, noticing how each strike sends a wave of energy through your body. Gradually increase the intensity and speed, allowing yourself to express any feelings of fury or frustration through the rhythm. Notice how this physical act of drumming feels—perhaps there is a sense of release, power, or even a surprising calm.

As you continue drumming, explore the patterns that emerge. Perhaps there is a steady rhythm that represents control, or maybe a chaotic beat that expresses release. Allow yourself to play with these patterns, noticing any insights or realizations that arise about your own emotions or reactions. You might discover familiar feelings or memories, or perhaps a new understanding of how to handle intense emotions.

When you feel ready, gradually slow down the drumming, letting the beats become softer and more spaced out. Notice how your body feels now—whether there is a sense of exhaustion, peace, or perhaps a deeper connection to your emotions. Allow yourself to stay in this space for a few more breaths, enjoying the aftereffects of this expressive release. When you are ready, gently set the drum aside, opening your eyes and carrying this sense of emotional release and insight with you into your day.

How To Do It:

Go for a run, but instead of pacing yourself, push your body to its limits in short, intense bursts—sprint as fast as you can, then slow down to catch your breath, and repeat. With each sprint, imagine you’re running away from your fury or chasing it down, releasing it with every powerful stride.

Why It Works:

Running at full speed requires significant physical exertion, which can help to burn off the adrenaline and tension that come with fury. The intense physical activity helps to channel your anger into a productive outlet, leaving you feeling exhausted but relieved.

Guided Practice:

Stand still in a place where you can safely run. Take a few deep breaths and bring your awareness to the sensation of readiness or energy in your body.

Continue by taking a few deep breaths, allowing yourself to center and focus. Imagine any anger or frustration you may be holding onto. Feel where it resides in your body—perhaps in your fists, your jaw, or your chest. Now, as you start running, visualize this anger as fuel, driving your legs forward, propelling you with each step. Notice the sensations—perhaps a rush of energy, a burning in your muscles, or a pounding in your chest.

As you continue running, imagine the road or path ahead as a way to release this pent-up energy. Visualize each step pounding the anger into the ground, dispersing it with every footfall. You might see images of flames or feel familiar feelings of anger and release. Allow yourself to stay with these sensations, using the run to channel your fury into movement.

Feel how expressing anger physically can help you regain control and calm. Perhaps you feel a sense of release, a newfound sense of clarity, or a deeper connection to your own emotional landscape. Notice any insights or realizations that come up as you continue your run.

When you feel ready, begin to slow your pace, transitioning to a walk as you catch your breath. Notice how your body feels now—whether there is a sense of calm, release, or perhaps a renewed connection to your own strength. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of release. When you are ready, gently open your eyes, carrying this sense of calm and strength with you into your day.

How To Do It:

Use kinetic sand or regular sand in a container and shape it into something that represents your anger. Once formed, use your hands or a tool to smash and flatten the sand, imagining your fury being crushed and dispersed with each hit. After smashing, take a moment to smooth out the sand and reshape it into something peaceful or calming.

Why It Works:

Kinetic sand provides a tactile and visually satisfying medium for expressing and releasing anger. The combination of smashing and reshaping the sand allows for both a release of energy and a transition into a calmer state.

Guided Practice:

Sit comfortably with a container of kinetic sand or traditional sand in front of you. Place your hands on the sand and take a moment to feel its texture—perhaps a graininess or a soft, yielding quality. Notice any sensations in your hands and fingers, without shaping or pressing into the sand just yet.

Notice how the sand feels against your skin, perhaps sensing a coolness, a slight stickiness, or a sensation of softness. Imagine any frustration, anger, or pent-up energy you may be feeling as a dense, heavy block within the sand. Using your hands, begin to smash or mold the sand, feeling the resistance and release as you work through it. Notice the sensations in your hands and arms—perhaps a sense of tension releasing, or maybe a feeling of power and control. Allow yourself to engage fully with this process, noticing any thoughts, emotions, or images that arise.

As you continue, imagine each smash or mold as a way to transform this energy from tension to calm, from frustration to clarity. Perhaps you notice a pattern in how you engage with the sand, or maybe an insight arises about how you handle stress or anger. Allow yourself to explore these feelings and thoughts, staying present with whatever comes up.

When you feel ready, stop manipulating the sand and let your hands rest. Take a moment to notice how your body feels now—whether there is a sense of relaxation, release, or perhaps a deeper understanding of your own emotions. Allow yourself to remain in this state for a few more breaths, enjoying the feeling of release. When you are ready, gently open your eyes, carrying this sense of transformation and calm with you into your day.

How To Do It:

Find an open outdoor space, preferably somewhere windy like a hilltop or beach. Stand with your feet firmly planted, take a deep breath, and scream as loudly as you can into the wind. Imagine the wind carrying your fury away with each scream, dispersing it into the air.

Why It Works:

Screaming into the wind allows you to release pent-up energy in a way that feels powerful and cathartic. The act of vocalizing your anger into a vast, open space helps to diminish the intensity of your emotions.

Guided Practice:

Find a place where you feel safe and free to express yourself vocally. Close your eyes if that feels right, and take a deep breath, noticing the air filling your lungs. Become aware of any tightness or pressure in your throat or chest.

Now, imagine a strong wind in front of you, powerful and unyielding, ready to carry away whatever you need to release. Feel the strength of this wind, the way it pushes against you, challenging you to release your voice into it.

As you inhale deeply, gather up any feelings of frustration, anger, or tension that you’ve been holding onto. Feel these emotions building up in your chest, your throat, your entire body. On your exhale, let out a loud, powerful scream into the wind, releasing all of these feelings with your voice. Feel the energy of your scream being carried away by the wind, dissipating into the air around you.

Continue to scream into the wind as many times as you need to, feeling the release with each exhale. Notice the sensations in your body — perhaps a tightness in your chest that slowly loosens, a tension in your throat that releases, or a feeling of liberation spreading through your limbs. Stay with these sensations, allowing the wind to take away whatever you no longer wish to carry. Imagine that with each scream, you are becoming lighter, more free.

When you feel ready, take a few more deep breaths, letting the wind calm and settle around you. Notice how your body feels now — perhaps more at peace, more empowered, or simply more relieved. Gently open your eyes, carrying this sense of release and freedom with you into your day, feeling more open to new experiences and more in control of your emotions.

How To Do It:

Find an old piece of fabric or clothing that you no longer need. Hold the fabric firmly and begin tearing it into strips, focusing on each rip as a release of your fury. As you tear, imagine the anger being shredded along with the fabric. Afterward, consider using the strips to create something new, like a simple woven item or a knotted piece of art, as a way to transform your emotions.

Why It Works:

Ripping fabric is a physically demanding and cathartic activity that allows you to express fury in a controlled yet intense way. The act of tearing, combined with the possibility of creating something new from the remnants, helps to transform negative energy into a positive outlet.

Guided Practice:

Hold a piece of fabric that you don’t mind tearing in your hands. Sit or stand comfortably and take a deep breath, bringing your awareness to your hands and the fabric.

Notice its weave, thickness, and the way it resists or yields as you grip it tightly begin to pull the fabric taut, feeling the tension build in your hands and arms. As you begin to rip the fabric, feel the sound of tearing resonate through your body, the sharpness of each rip echoing the sensation of release. Allow this movement to carry any anger or frustration you hold, noticing how your body responds—whether with relief, a surge of energy, or a continued tension.

Continue tearing the fabric into smaller pieces, feeling the resistance lessen with each tear. Notice the sensations in your body—perhaps a tightening in your chest or a loosening in your shoulders. Invite yourself to become aware of any familiar places in your life where this feeling of anger also shows up. Let images or memories come to mind, exploring any patterns or beliefs tied to this emotion, and how they show up in your daily interactions.

As you tear the fabric, allow any meanings to arise naturally, noticing them without judgment. Feel into both the urge to destroy and the desire for peace, noticing the contrast between them. When you feel ready, pause and take a deep breath. Notice any remaining sensations in your body, perhaps a sense of emptiness, satisfaction, or lingering tension. When you’re ready, gently bring your awareness back to the room.

How To Do It:

Lie down and cover yourself with a heavy, weighted blanket. As you feel the pressure of the blanket on your body, focus on your breath, imagining the weight absorbing your fury and pinning it down, keeping it from overwhelming you. Allow the blanket’s weight to ground and calm you, helping to settle your emotions.

Why It Works:

The deep pressure from a weighted blanket can have a calming effect on the nervous system, helping to reduce the intensity of fury by promoting a sense of security and containment.

Guided Practice:

Lie down in a comfortable position and place a weighted blanket or pillows over your body. Close your eyes and notice the feeling of the weight pressing down on you. There may be a sense of grounding or containment.

Take a deep breath and notice if the weight is evenly distributed across your body. Feel the heaviness as it settles, grounding you deeper into the surface beneath you. Imagine this weight as a way to anchor yourself, providing a sense of security and stability.

As you remain under the blanket, stay with the sensations it creates. Feel the compression against your chest, legs, and arms, and notice how your body responds to this constant pressure. Reflect on where in your life you feel grounded or anchored, or where you might seek this feeling more often. Allow images or memories related to grounding and stability to surface naturally.

Allow any beliefs or meanings associated with this feeling to arise gently. Feel the balance between the comforting weight of the blanket and the need for movement—one might feel reassuring, the other liberating. Notice any shifts in your body as you remain still, how the weight might enhance your sense of presence or comfort.

When you feel ready, take a few moments to focus on your breath beneath the blanket. Notice any sensations that linger, the way your body feels held or supported by the weight. Allow yourself to stay with whatever arises, experiencing this grounding sensation fully. When you’re ready, gently bring your awareness back to the room, feeling connected to the present moment.

How To Do It:

Put on music that resonates with your anger—something intense, loud, and fast. Let your body move in whatever way feels natural, whether that’s stomping, punching the air, or jumping up and down. Allow the music to guide your movements, channeling your fury into a dance that expresses everything you’re feeling.

Why It Works:

Dancing to express fury is a full-body release that engages your muscles, breath, and emotional energy. The combination of movement and music helps to process and dissipate the intensity of anger, often leaving you feeling exhausted but relieved.

Guided Practice:

Find an open space where you can move freely. If you find music helpful, turn it on at this time. Stand with your feet shoulder-width apart, and close your eyes if it feels comfortable. Bring your attention to your body and notice any sensations of tension or energy, perhaps a restlessness in your legs or a heaviness in your arms.

Feel the ground beneath your feet and the space around you shaking out your arms and legs, releasing any tension. Now, start to move with intensity, letting your movements be guided by any feelings of anger or frustration. Feel the power in your muscles as you move, the strength in your legs and arms as they push against the air. Allow yourself to express fully through movement, using large, dynamic gestures. Notice how your body feels—hot or cool, tense or loose—as you continue dancing.

As you move, stay connected to your breath. Feel the air rushing in and out of your lungs, the way your body heats up with each intense motion. Let the dance be a release, a way to channel and transform this energy. Stay with the sensations in your body, noticing how they shift and change with each movement.

When you are ready, begin to slow your movements, allowing them to become softer and more grounded. Feel the calmness beginning to return, the steadiness of the earth beneath your feet. Stand still for a moment, taking a few deep breaths. When you feel complete, gently open your eyes and bring your awareness back to the present.

How To Do It:

Take a block of clay or a similar malleable material and place it on a sturdy surface. Use your fists, a hammer, or any tool to smash and flatten the clay. As you do so, imagine that you are breaking apart the fury inside you. Once you’ve finished smashing, reshape the clay into something new, symbolizing the transformation of your anger into a calmer state.

Why It Works:

This exercise combines destruction and creation, allowing you to express your anger physically and then shift toward a more constructive mindset. The tactile experience of working with clay helps to ground your emotions and provide a sense of resolution.

Guided Practice:

Find a place where you have some clay or another malleable material. Sit comfortably and take a few deep breaths, noticing where in your body you are holding any tension or frustration.

Now feel each deep breath guide your body into deeper relaxation and your mind into stillness. Pick up the clay and feel its texture in your hands, noticing the softness, the weight, and the coolness of the material. As you hold the clay, imagine it representing any tension, frustration, or emotions you wish to release.

Begin to press and mold the clay in your hands, feeling the resistance and the way it shapes and reshapes under your fingers. Notice the sensations in your hands and fingers — perhaps a sense of tension, a feeling of strength, or a subtle release of energy. Stay with these sensations, allowing the act of molding the clay to become a form of mindful release. Visualize transferring all your pent-up energy and emotions into the clay.

When you feel ready, raise the clay above your head and smash it down onto the table, feeling the impact reverberate through your arms and body. Hear the sound of the clay hitting the table, a satisfying thud that echoes the release of your emotions. Notice the sensation in your body — perhaps a jolt of energy, a sense of liberation, or a lightness spreading through your chest. Allow these experiences to deepen your practice, connecting you more fully to the act of release.

Continue to mold and smash the clay as needed, taking moments to breathe deeply between each smash. When you feel a sense of completion, place the clay down and take a few more deep breaths, grounding yourself in the present moment. Notice how your body feels now — perhaps more relaxed, more relieved, or simply more centered. Gently open your eyes, carrying this sense of release and renewal with you into your day, feeling lighter and more empowered.

How To Do It:

Grab a canvas, large sheet of paper, or any surface you can paint on. Choose bold, intense colors like red, black, or deep blue that represent your fury. Use wide, aggressive brushstrokes, splattering, or even throwing paint onto the canvas. Focus on the physical act of painting with force and speed, allowing the intensity of your emotions to guide your movements.

Why It Works:

Painting with aggressive movements provides a physical outlet for fury, transforming raw emotion into a powerful visual expression. The creative process can help to dissipate anger while producing something tangible from your emotions.

Guided Practice:

Find a space where you can sit or stand comfortably, with a blank canvas or piece of paper in front of you. Take a deep breath and notice the energy within your body—perhaps there's a sense of agitation or a burning sensation.

Now deepen your focus with a few more breaths. Hold the brush in your hand, feeling its texture and weight. Notice how the brush feels against your skin and the firmness of your grip. Dip the brush into the paint and begin to make bold strokes on the canvas.

Move with intention, using forceful, sweeping motions as you paint. Feel the resistance of the brush against the surface, the engagement of your muscles with each stroke. Explore the sensation of paint spreading across the canvas, allowing each movement to flow naturally. Vary your strokes—make some fast and forceful, others slow and deliberate, staying aware of how each action feels in your body.

As you continue, pay attention to any sensations that arise. Notice the movement of your body, the way your arm swings and the brush glides, perhaps sensing a rhythm developing with each stroke. Stay present with the act of painting, letting it be a physical expression of your inner state, whatever that may be.

When you feel ready, gradually slow your brushstrokes, making them softer and more deliberate. Step back from the canvas and observe what you’ve created, taking a moment to notice your breath and any sensations in your body. Gently set down your brush and pause, allowing yourself to simply be in this moment. When you’re ready, bring your awareness back to your surroundings.

How To Do It:

Fill a few plastic bags with water and freeze them until solid. Once frozen, take the ice blocks outside and smash them on the ground or against a sturdy surface. Imagine your fury shattering along with the ice, watching the pieces scatter and melt away.

Why It Works:

The act of physically breaking the ice provides a tangible release for your anger, while the visual of the ice melting symbolizes the gradual dissipation of your intense emotions.

Guided Practice:

Prepare a safe area where you can smash ice. Take a moment to stand still, feeling the ground beneath you. Notice any sensation of strength or tension in your body, especially in your hands or arms.

As you exhale, let go of any tension or stress, preparing yourself for the release. Feel the weight of the ice in your hand or the presence of the ice in front of you, perhaps sensing its coldness or solidity. As you raise the ice, take another deep breath, gathering any pent-up energy or emotion.

As you bring the ice down to smash it, feel the release of energy through your body. Notice the sensation of the ice breaking, perhaps feeling a sense of satisfaction or relief, or maybe a sense of surprise at the sound and feeling. Allow yourself to continue smashing the ice, feeling each impact and the corresponding release in your body. You might notice patterns or emotions that arise with each smash—perhaps frustration, anger, or even joy—and let these emotions be expressed fully in the act.

Continue smashing the ice at your own pace, feeling the energy moving through you. Notice if there is a sense of catharsis, a letting go of pent-up feelings, or perhaps a feeling of liberation. As you engage in this practice, allow any insights or realizations to surface, such as connections to past experiences or familiar emotions. Allow yourself to feel what it's like to release this energy physically, and notice how it might relate to other ways you process or express emotion.

When you feel ready, pause and take a few deep breaths, noticing any changes in your body and mind. Perhaps there is a sense of lightness, freedom, or maybe a newfound calm. Allow yourself to stay in this space for a few more moments, noticing the effects of this practice. When you are ready, gently bring your awareness back to the room, acknowledging any shifts or releases before moving forward with your day.

How To Do It:

Find a solid wall and a soft, durable ball like a stress ball or a rubber ball. Stand at a safe distance from the wall and throw the ball against it with as much force as you can. Focus on each throw as an outlet for your anger, imagining that each impact represents a release of fury. Repeat until you feel a sense of release.

Why It Works:

The repetitive motion of throwing the ball allows you to channel physical energy in a safe and controlled way, helping to dissipate the intensity of your fury while providing a satisfying physical outlet.

Guided Practice:

Find a space near a wall where you can throw a soft ball. Stand with your feet firmly on the ground and hold the ball in your hands. Notice its weight and the feeling of the ball against your palms. Bring your attention to the sensation in your arms and shoulders, without needing to throw the ball just yet.

As you prepare to throw, take a deep breath in, and with the exhale, release the ball towards the wall. Notice the sensation of your muscles contracting and extending with each throw, feeling the energy moving through your body. When the ball hits the wall and rebounds, catch it and take another deep breath. Observe the movement of your body as you throw—how your arm extends, the slight twist in your torso, the shift of weight from one foot to the other.

Continue this rhythm of throwing and catching, paying attention to the impact of the ball as it makes contact with the wall, and how your hands react as you catch it again. Sense if there’s a steady rhythm in your movements, perhaps feeling a dynamic flow that connects each action to the next. Allow yourself to stay present with each throw and catch, observing the repetitive motion and the physical exertion involved. Notice if your body feels warmer or if there are areas where tension begins to release. Stay with this practice, maintaining a steady rhythm, and explore how your body engages with each motion.

As you continue, remain aware of your breath and the grounding sensation of your feet on the floor. When you feel ready, gradually slow down the pace of your throws. Allow the movements to become smaller and softer until you come to a natural pause. Take a few deep breaths, feeling the air fill your lungs and gently release. Feel the residual energy in your muscles, perhaps a gentle hum or tingling sensation, as you stand still. When you are ready, set the ball down and take a moment to notice how your body feels now, without judgment or expectation.