When angry, calm your body instead of venting through smashing, punching or running
Activities that increase arousal, such as hitting a punching bag, breaking objects or going for a run to vent, did not reduce anger overall. Slow breathing, mindfulness and meditation did reduce anger and aggressive urges.
What it takes
Free. Spend a few minutes breathing slowly, sitting down or being still, despite the urge to discharge anger physically.
What you may gain
A meta-analysis of 154 studies, 184 samples and 10,189 people found that arousal-reducing activities such as deep breathing, mindfulness and meditation reduced anger and aggression: g=−0.63, 95% CI −0.82 to −0.43. Results were consistent across gender, ethnicity, age and culture. Arousal-increasing activities such as punching, jogging and cycling had no overall effect: g=−0.02, 95% CI −0.13 to 0.09. The authors concluded that venting and running to release anger were not effective anger-management methods.
Context & considerations
Outcomes were anger and aggression, not energy. The author places this under time because avoiding an argument avoids its aftermath. Try cyclic sighing or stepping away. Running still helps low mood over time; see walking or running when feeling down. It simply is not an effective immediate venting strategy. Avoid driving, messaging or making decisions while furious. If someone is assaulting you, leave and call police; the urgent issue is safety, not your emotional regulation. See domestic violence.
Research & references
Kjærvik SL, Bushman BJ (2024). A meta-analytic review of anger management activities that increase or decrease arousal: What fuels or douses rage? Clinical Psychology Review. https://doi.org/10.1016/j.cpr.2024.102414