Somatic Release For Anger: How To Let Go Of What Your Body Holds On To

Anger is more than just a feeling. It’s a physical experience. 

When upset, you might notice your chest tightening, jaw clenching, or fists curling. 

That’s because anger doesn’t just live in your mind but in your body (1).

That’s where somatic release for anger comes in. 

Somatic release for anger is a powerful, mind-body-based approach that helps you process and let go of unresolved anger that may get stuck in your nervous system.

The American Psychological Association explains anger as an emotion that appears when you feel someone or something has mistreated or “done you wrong” (2). 

In small doses, anger is helpful, motivating you to:

• Speak up
• Set boundaries
• Fix challenging situations (3). 

But when anger sticks around for too long or gets pushed down, it can take a toll on your mind and body. Too much anger can mess with your focus, raise your blood pressure, and leave you feeling drained and overwhelmed.

Here’s what’s happening behind the scenes: 

When angry, your brain signals your body to gear up for a fight (1). 

Hormones like adrenaline and cortisol flood your system, your muscles tense, and your heart rate speeds up. If that response doesn’t get released or resolved, your body might hold onto it, leading to chronic tension, pain, or emotional outbursts down the line.

The side effects of anger are where somatic release techniques can make a difference. 

Somatic comes from the Greek word soma, meaning “the human body.” 

In this context, it refers to practices that use physical movement, breath, and awareness to access and release emotional tension held in the body. 

Whether you’re looking for somatic release for anger exercises, ways to release anger physically, or simply want to understand how your body stores this intense emotion, this guide can help you get started.

What Is A Somatic Release For Anger?

Somatic release for anger is about helping your body let go of that built-up distress. 

Instead of ignoring the anger or pushing it down, you use:

• Movement
• Breathwork
• Gentle awareness to move through it 

It’s like giving your body a safe outlet to finally say, “Hey, I’m upset”, without judgment or shame. Instead of talking through your anger or suppressing it, somatic release invites you to feel it, entirely, safely, and without judgment. 

Through somatic exercises for anger, breathwork, movement, and grounding techniques, you can shift the physiological charge associated with anger and create space for healing and clarity.

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Research has found that holding anger in, especially for people with anxiety or distress-related conditions, can lead to more depression, anxiety, and physical discomfort (4). Simply put, when you bottle up anger, it doesn’t just go away. 

It often finds other ways to show up in your body, like in your muscles, stomach, or sleep.

One study showed that people who suppressed their anger experienced more intense emotional and physical symptoms than those who could express it openly. 

The takeaway? Releasing anger through the body isn’t just helpful, it’s essential for your overall mental and physical well-being.

Read more: Gentle Somatic Yoga: A Somatic Practice For Body And Mind

Which Hormone Is Response For Anger?

When you feel angry, it’s not just an emotional reaction. It’s a physiological response deeply tied to your body’s stress hormones.

Your adrenal glands release 2 primary hormones (5):

1. Adrenaline
2. Cortisol

These chemicals kickstart your body’s “fight or flight” response, increasing your heart rate, tightening your muscles, and focusing your attention on the perceived threat.

The amygdala drives this stress response. It is a small but powerful part of the brain that acts as your emotional center. When your amygdala perceives a threat (or even an emotional trigger), it signals the release of these stress hormones (6). 

While this can be helpful in immediate, short bursts, like escaping danger or responding to an urgent situation, chronic activation of the amygdala due to frequent anger can have detrimental effects.

If anger is regularly triggered but not processed, the ongoing release of adrenaline and cortisol can lead to several physical and mental health issues, including (7):

• Sleep disturbances
• Anxiety and depression
• Weakened immune system
• Digestive issues like IBS or ulcers
• High blood pressure and heart disease
• Increased risk of stroke or cardiovascular problems
• Muscle pain and tension (especially in the jaw, neck, shoulders, and back)

When your body doesn’t have a way to process and release anger, it doesn’t just go away; it often turns inward, showing up as chronic health concerns or emotional burnout.

That’s why somatic release for anger can be such a powerful tool. 

Using movement, breathwork, grounding techniques, and gentle body awareness, you allow your nervous system to discharge that built-up distress in a safe, embodied way (8). Over time, this helps you feel more emotionally balanced and supports better overall health.

How To Release Anger From The Body Somatically?

If anger is something you’re experiencing frequently or it feels overwhelming, it’s always best to consult a healthcare professional. 

Chronic anger might need more specialized support, such as somatic therapy, which a trained therapist can guide, such as:

• Dance Movement Therapy
• Emotional Freedom Technique (EFT)
• Eye Movement Desensitization and Reprocessing (EMDR) (9, 10, 11, 12). 

However, there are also simple ways you can start somatic release for anger at home. 

Here are some easy, safe techniques to help you begin the process of somatic release for anger:

Somatic Breathwork For Anger

Somatic breathwork is a powerful technique that helps activate your parasympathetic nervous system, bringing calmness to your body and mind (13). 

To get started with somatic release for anger through breathwork, follow these steps:

1. Find a comfortable seated position or lie down in a quiet space. Close your eyes or maintain a soft gaze.
2. Inhale deeply through your nose for a count of four.
3. Hold your breath at the top for a count of four.
4. Exhale slowly through your mouth for a count of six.
5. Repeat this breathing pattern for at least 5 minutes, allowing the breath to release tension in your body and clear emotional buildup tied to anger.

Progressive Muscle Relaxation (PMR) For Somatic Release Of Anger

Progressive muscle relaxation is another somatic release technique for anger that helps release muscle tension (14). This practice encourages full-body relaxation and helps to address the physical sensations connected to anger. 

Here’s how to do it:

1. Begin in a quiet space, sitting or lying down comfortably.
2. Start with your feet, tense the muscles for a few seconds, then release and relax.
3. Gradually move up your body, working through your legs, stomach, chest, arms, and face, by tensing each muscle group for a few seconds and then releasing the tension.
4. Focus on how each muscle feels as you relax without any judgment, and let go of the tension.

Grounding Exercise For Somatic Release Of Anger

Grounding exercises are an effective form of somatic release for anger, helping you reconnect with the present moment and release emotional buildup (15). 

Here’s how to practice grounding:

1. Stand or sit flat on the floor, focusing on the feeling of the ground beneath you.
2. Take a deep breath in, then exhale slowly.
3. Focus on the sensation of your feet pressing into the earth. Imagine drawing grounding energy from the earth into your body.
4. With each breath, feel yourself becoming more connected and rooted, allowing the anger to dissolve with every exhale.

These somatic release for anger techniques can help you reconnect with your body and release pent-up anger in a safe, mindful way. 

Can Repressed Anger Be Released?

Repressed anger doesn’t just vanish; it often gets stored in the body, showing up as chronic tension, fatigue, anxiety, or even physical pain (16). 

Somatic release for anger offers a safe and effective way to let that trapped energy move. Through techniques like breathwork, grounding, and mindful movement, you can begin to process and release long-held anger. 

The result is a noticeable shift, not just emotionally but physically. 

Many people report feeling lighter, more relaxed, and more connected to themselves after practicing somatic release regularly.

Read more: Somatic Interventions: Techniques to Improve the Mind-Body Connection

How Do You Release Repressed Anger From Your Body?

Releasing repressed anger takes patience and care. 

As explained earlier, unexpressed anger doesn’t vanish—it often gets stored in the body, showing up as tension, pain, or emotional overwhelm. Somatic release for anger helps move that stuck energy through physical practices like breathwork, movement, and body awareness.

Instead of just talking it out, this approach allows you to feel and safely process where you’re holding anger, whether in a clenched jaw or a tight chest. 

Working with a somatic therapist can deepen the process, using methods like EMDR, dance movement therapy, or Somatic Experiencing to support healing, primarily if the anger is rooted in past trauma (17).

With consistent practice, somatic release for anger can ease both body and mind, helping you feel lighter, calmer, and more in control.

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What Does Healthy Anger Look Like?

While anger often gets a bad rap, it isn’t always destructive—when expressed healthily, it can be incredibly motivating. 

Research shows that intentionally elicited anger can enhance goal achievement, especially when tackling challenging tasks (18). It led to quicker responses and better performance, and even motivated some to take strategic action to avoid loss. 

Interestingly, this effect wasn’t seen in more manageable tasks, highlighting how anger can sharpen focus and fuel persistence when the stakes are high.

So, what are healthy ways to release anger?

It’s not explosive or bottled up. It’s clear, purposeful, and grounded. 

Healthy anger helps you speak up, draw boundaries, and stay true to what matters most. When you engage in somatic release for anger, this emotion becomes less of a burden and more of a message from your body—a signal that something needs attention or action. And when released mindfully through breath, movement, and awareness, anger can transform into clarity, strength, and even progress toward your goals.

Frequently Asked Questions

• Does anger release cortisol?

Yes. Anger triggers a stress response, releasing cortisol and adrenaline to prepare the body for a fight-or-flight reaction.

• What chemical does anger release?

Adrenaline and cortisol activate the sympathetic nervous system, increasing tension and alertness.

• What organ holds anger somatically?

In many body-based traditions, the liver stores anger (19). Somatically, anger often shows up in the jaw, fists, neck, and chest.

• What childhood trauma causes anger?

Emotional neglect, physical or verbal abuse, inconsistent caregiving, or being punished for expressing emotions can all contribute to suppressed anger that persists into adulthood (20, 21).

In conclusion, whether you’re wondering how to release anger from trauma through somatic therapy or simply looking for healthier ways to deal with your emotions, somatic work offers a compassionate, embodied path to healing.

Always consult a healthcare or mental health professional when working through deeper emotional wounds. Let your body lead—and let the anger go.