Video to Control Anger with Deep Breathing - NYC

Feb 14, 2018
Anger Management


Welcome to Alison K Bowles, Ma, Lmhc - your go-to resource for mental health support in NYC. In this video, we will explore effective anger treatment strategies, with a particular focus on deep breathing techniques. Anger is a natural human emotion, but if left unmanaged, it can negatively impact our relationships, work performance, and overall well-being. By learning how to control anger, we can lead healthier and happier lives.

Understanding Anger

Anger is a complex emotion that arises in response to various triggers, such as frustration, injustice, or feeling threatened. It is important to recognize that anger itself is not inherently bad; it is how we express and manage our anger that determines its impact on ourselves and those around us.

Anger can manifest in different ways, including physical symptoms like increased heart rate, muscle tension, and rapid breathing. Moreover, it can affect our mental and emotional well-being, leading to feelings of irritability, sadness, or anxiety. By understanding the underlying causes of anger, we can gain insight into our triggers, enabling us to develop effective coping mechanisms.

The Power of Deep Breathing

Deep breathing is a simple yet powerful technique that can help control anger and promote relaxation. When we are angry, our body's stress response is activated, causing shallow and rapid breathing. By consciously slowing down our breath and taking deep, intentional inhalations and exhalations, we can activate the body's relaxation response.

Deep breathing helps initiate a physiological relaxation response, decreasing our heart rate and restoring a sense of calm. It also allows us to pause and reflect before reacting impulsively, providing an opportunity to respond to anger triggers in a more constructive and controlled manner.

Step-by-Step Deep Breathing Technique

  1. Find a quiet and comfortable space where you can relax without distractions.
  2. Sit or lie down in a relaxed position, making sure your body feels supported.
  3. Close your eyes and start by taking a deep breath in through your nose, allowing your abdomen to expand fully.
  4. Hold your breath for a moment, and then slowly exhale through your mouth, emptying your lungs completely.
  5. Continue this rhythmic pattern of deep inhalations and exhalations, focusing on the sensation of your breath.
  6. As you breathe, visualize the anger leaving your body with each exhale, and imagine a sense of tranquility filling the empty space.
  7. Repeat this deep breathing exercise for several minutes, or until you feel a noticeable shift in your emotional state.

Incorporating Deep Breathing into Daily Life

Developing a regular deep breathing practice can significantly improve your ability to control anger and manage stress in various situations. Here are a few tips to help you incorporate deep breathing into your daily life:

  • Set aside a specific time each day for deep breathing exercises, such as in the morning or before bed.
  • Practice deep breathing whenever you feel anger or stress building up.
  • Combine deep breathing with other relaxation techniques, such as mindfulness or meditation.
  • Consider attending anger management classes or therapy sessions to further enhance your anger treatment strategies.


Controlling anger is a crucial skill for maintaining healthy relationships and overall mental well-being. The deep breathing technique discussed in this video can serve as a valuable tool in your anger treatment toolbox. By incorporating deep breathing into your daily routine and seeking professional guidance when needed, you can gain control over your anger and live a happier, more fulfilling life.

For more information or to schedule an appointment with Alison K Bowles, Ma, Lmhc, please visit our website or contact us directly. We are here to support you on your journey towards anger management and improved mental health.