Breathwork Techniques for Managing Anger: A Guide by Callie

hi my name is Callie I a somatic facilitator and I help people to heal from people pleasing so today we are

going to be focusing on a few different breath work techniques to support your body in metabolizing anger so anger is a

huge charge it's really powerful um and it's a lot of energy um there's lots of different

things you can do with this energy ideally that energy behind the powerful charge that is anger is meant to help

your body create boundaries whether it's taking space or having a difficult conversation or quitting a job or

whatever it is um so there's a lot of energy behind it um and we don't always need the entirety of that energy so if

we are feeling like a intense rage that intensity of the rage might not be supportive if we're having like a

conversation with someone about hey I can't um you know work these hours or whatever is that you're saying to this

person in conversation you don't need like the wrath of 10,000 Sons behind you so that

being said you can do this prth work um after you have maybe like found out or reflected on what it is that you

need from your body before or after so you can do this practice before you know what it is that you need the kind of

boundary that you need or after to help diffuse some of that energy so that you can go into it more clearly so the first

one we're going to do is Cap Al balti pranayama this is called Breath of Fire um if you have any um like incisions or

if you've had like C-section or any kind of um surgeries recently in your abdomen area this is not for you and throughout

this breath work just listen to your body and um honor what it needs go ahead and bring a hand to your belly

inhale through your nose and pant like a dog and as you do this notice what

happens to your belly as you push the air out and you have your tongue out usually the belly

pulls in towards the spine so we want to try that again but this time with the lip sealed so we're just going to exhale

powerfully through the nose just like that um this one I sometimes called a snot rocket as well

because it can clear things out um so you can try this with your hands down and at some point I will cue you to lift

up the arms so before we get started with this breath practice go ahead and take a moment and think of a recent time

when you felt angry so we're not going for 10 out of 10 here we're going for like two out of 10 and

notice where in your body you feel that anger for me I feel it in my stomach notice if it's moving in a

direction if it wants to move up if it wants to move down notice if it has a color a texture is it spiky prickly

smooth is it hot is it cold what's the size is it picking up the entirety of your chest or is it the size

of a golf ball just notice and we're going to try to stay

with that sensation as we do the breath and we're going to imagine that this sensation is fueling this breath

work so whenever you're ready staying connected to that sensation you can stay connected to it just through your

awareness or you can put a hand over that part of your body so whenever you're ready go ahead and start to skin

couple bolty Breath of Fire maybe starting slow maybe going faster if you feel comfortable or if

you're familiar with the breath keep going stay connected to that sensation

and then bring the arms up overhead and bring the thumbs up like your hitchhiking and

continue option to put the arms down if that doesn't feel good and really keep focusing on using

that sensation as fuel for the breath now option to keep going if you're feeling it you can pause this video and

continue otherwise starting to allow the breath to return to its natural

Rhythm noticing any movement or flow of energy that's really invigorating powerful breath so noticing

if there's any shifts if you feel any tingling in your face your lips your arms or your

hands and then check back in with that sensation and maybe notice if there's anything that this sensation wants to do

like any remnants maybe it needs more of the breath and if so you can pause here and

go back into the breath maybe it wants to put the arms out in front or to the

side maybe it wants to say something maybe it wants to say off maybe it wants to say no don't come any closer I

need space I'm not going to do that for you anymore and whatever it is that comes up

and expresses wants to express go ahead and do that safely and then take a moment and just

Relish in the physiology of boundaries whatever that looks like for yourself if it's a brushing off on the shoulder if

it's a leaning back getting away if it's creating space with your hands and just take a moment and allow

that to settle in the body and just notice how it feels

to be in this physiology this posture this expression of boundaries and then when you're ready

start to connect back into your space looking around you just noticing where your body is in

space and then maybe coming back to the screen so you can do this for a few rounds always making sure to ground back

down one thing about anger work is that we want to make sure that we're keeping the

anger embodied and we're not dissociating because anger and rage are powerful and they're strong and it's

really easy to dissociate so make sure to stay grounded through this conscious grounding okay this is where my body is

in my um surroundings and let me know what you think and what you want to see more of thanks for watching