Somatic Release for Anger: A Body-Based Approach to Letting Go

If you find yourself feeling overwhelmed, irritated, or set off by the smallest of things, somatic release exercises may be a great way to regroup and feel more balanced.

Somatic release for anger is a body-based approach to processing and letting go of built-up emotions (1). Instead of bottling up your feelings or reacting impulsively, this method helps you tune into physical sensations and become more aware of how they relate to feelings of anger. Over time, this increased level of self-awareness can lead to healthier emotional responses and a deeper sense of calm and control (1).

This article will explore what a somatic release for anger is, somatic exercises for anger to get started with, and practical tips to support your healing journey.

What Is a Somatic Release for Anger?

Somatic release for anger refers to using somatic practices to calm the body and mind, which encourages mindfulness and greater body awareness (26). Many somatic practices can support this process by helping you tune into the deeply stored emotional patterns and physical sensations that often build up in the body during times of anger or distress.

As you start paying closer attention to your body’s signals, whether through clenched muscles, shallow breathing, or other physical sensations, you may begin to understand how your body holds onto anger. With this awareness, it becomes easier to respond in a healthier, more supportive way to help you shift out of that reactive state (1, 2, 3).

While everyone’s experience is different, somatic practices can be a beneficial part of your journey toward a more grounded, balanced emotional state (4, 5). However, it’s still important to consult a healthcare provider before you start any new practice for emotional well-being, as they can help you determine which approach is best for your health needs and goals while offering personalized support along the way.

You should keep in mind that while these techniques can support the healing process, they should never be a replacement for traditional therapy. If you’re dealing with any type of medical or mental health concern, always consult your healthcare provider or a trained therapist to get extra support and personalized guidance.

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Understanding the Feeling of Anger

If you’ve been feeling frustrated, overwhelmed, or angry lately, there’s nothing wrong with you. Anger is a completely normal, valid emotion (ranging from mild irritation to intense feelings of rage), and it only becomes a problem if it’s acted on in unhelpful or destructive ways (6).

Researchers have found that anger is a deeply rooted, natural part of how we’re wired, both physically and emotionally. Anger begins to develop very early in life, and it serves two important roles in helping us survive and connect with others (7):

• Internally, anger can be a signal that pushes you to take action when you face a challenge or an uncomfortable situation.
• Externally, anger also helps you communicate by showing others that something is wrong, setting boundaries, or expressing that you’re feeling hurt or mistreated in relationships.

Over time, your life experiences shape how you recognize and respond to these signals (7). That’s why learning to understand your anger (rather than fearing or suppressing it) can be a powerful step toward healing and achieving greater emotional well-being.

So, instead of seeing your anger as something to “fix” or push down, try viewing it as a signal. It’s often your body and mind’s way of asking you to slow down and pay attention without judgment, and it may be pointing to something deeper that needs healing.

Read more: Somatic Resourcing: How It Works, Key Benefits, and How to Get Started

What Does Healthy Anger Look Like?

Healthy anger means acknowledging your emotions and taking time to reflect before reacting impulsively or with aggression (6). It also involves seeing your anger as a sign that something deeper requires your attention and self-compassion, helping you build healthier coping strategies for managing both emotional and physical responses.

This doesn’t mean you should never express feelings of anger. Sometimes, being direct and honest about your feelings is necessary and important. The key is to take time and reflect, then respond in a way that supports your relationships and overall well-being (8).

To help reframe your anger into a healthier way of thinking, here are some questions you can ask yourself in the moment:

• Do I feel threatened right now?
• Do I know what triggered this feeling?
• Am I feeling unheard or disrespected?
• Am I being treated poorly in this situation?
• Am I feeling physically or emotionally depleted right now?
• What does my body feel like when I’m angry (e.g. tense jaw, clenched fists)?
• Is there a boundary that’s been crossed, either on my end or someone else’s?
• Is this anger familiar, or does it remind me of something from my past?

Taking time to reflect in this way can create space between the feeling and the reaction, helping you potentially respond in a healthier, more supportive way when feelings of anger show up (8, 26).

Which Hormone Is Responsible for Anger?

There’s no single “anger hormone”. Instead, several hormones work together during the body’s innate stress response, particularly when emotions such as anger run high. Here are the main ones involved (9, 10):

• Adrenaline (epinephrine): Triggers the “fight-or-flight” response by increasing heart rate, energy, and alertness.
• Noradrenaline (norepinephrine): Works alongside adrenaline to boost focus and raise blood pressure, trying to help the body better respond to stress.
• Cortisol: Known as the “stress hormone”, it helps to manage stress but may become an issue if levels stay high for a prolonged period (i.e. chronic stress).
• Testosterone: While research on its role in anger varies, it may amplify the emotional responses in tense or adverse situations (particularly for women).

Can Repressed Anger Be Released?

Yes, anger that’s been held in or suppressed over time in the mind and body can be released. Although anger is a natural and valid response that’s designed to protect you from threats, problems such as high blood pressure or an increased risk of depression can arise when anger is ignored or not healthily expressed (6).

The good news is that repressed anger doesn’t have to remain stuck. With the right tools and self-help practices, it can be safely recognized, expressed, and released.

Somatic release is a body-based approach to anger management that may be beneficial when words alone aren’t enough to bring relief (11, 12). It’s particularly useful for those who feel physical manifestations of anger in the body, such as muscle tension, chest tightness, or restlessness, but have a hard time processing it mentally (11).

Remember, somatic practices should never be a replacement for traditional therapy. If you’re struggling with your mental health, always speak with your healthcare provider before you dive straight into any new somatic technique.

How Do You Release Repressed Anger from Your Body?

There’s no doubt that anger is one of the toughest emotions to regulate, particularly in high-stress or threatening situations when reacting immediately can feel like the only option (11). However, there are many healthy ways to release anger to consider trying.

If you’ve been searching for how to release anger from trauma, somatic release may be worth exploring, as trauma is often stored not only in the mind but also in the body (13). By guiding your attention to the physical sensations often linked to trauma, these practices can help release long-held anger and negative emotional energy (12).

While somatic tools should never replace therapy, they can be a powerful everyday tool for calming and rebalancing the mind and body. Over time, you may be able to better recognize the early signs of anger and respond with more supportive strategies rather than reactive ones by consistently engaging in these techniques (1, 12).

It’s important to keep in mind that these effects can vary significantly from person to person. While some people may feel emotional benefits immediately, others may take longer to feel relief, which is completely normal.

How to Release Anger from the Body Somatically

If you’ve been feeling overwhelmed and are looking for ways to release anger physically, you’re in the right place. Whether you’re managing mental health challenges with the support of a professional or simply want a practical somatic release for anger at home, these three somatic exercises are a great place to start.

Progressive Muscle Relaxation

Progressive muscle relaxation is a somatic technique that involves gradually tensing and relaxing different muscle groups to help release stress and emotional tension (14). It’s often used as a form of meditation for anger, as it encourages greater awareness of physical sensations while bringing your focus back to the present moment.

Here’s how to do a basic somatic progressive muscle relaxation exercise:

1. Sit or lie down comfortably in a quiet space with minimal distractions.
2. Take a few deep breaths to settle into your body, inhaling deeply through your nose and exhaling slowly through your mouth.
3. Starting at your feet, tense the muscles for 5 to 10 seconds, noticing any sensations (e.g, tightness, warmth) without judgment or trying to change them.
4. Then, release the muscles in your feet completely, taking a moment to breathe deeply and notice any differences in physical sensations.
5. Work your way up through each muscle group – legs, hips, stomach, hands, arms, shoulders, neck, and face – repeating the same process with each.
6. As you release each muscle group, pay extra close attention to areas where you feel tension melt or shift away.
7. Once finished, take a moment to scan your entire body and notice how it feels as an interconnected whole.

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Breathing Exercises

Breathing exercises are another simple yet powerful tool for regulating emotions and reducing feelings of stress (15). Somatically, focused breathing helps create space to process emotions such as anger without acting on them right away.

Most breathing exercises for anger management are rooted in diaphragmatic breathing (or belly breathing), which encourages slower, deeper breaths that support a full oxygen exchange and activate the body’s natural relaxation response (16).

Here are some basic breathing exercises to get started with:

• • Box Breathing: Inhale through your nose for 4 seconds, hold for 4 seconds, exhale through your mouth for 4 seconds, and then hold again for 4 seconds. Repeat this cycle for a few minutes or until you feel calmer and more centered.

• 4-7-8 Breathing: Inhale deeply through your nose for 4 seconds, hold for 7 seconds, then exhale fully through your mouth for 8 seconds. Repeat for up to 4 rounds, paying close attention to how your body feels with each breath.

Remember, these counts are just a guide to help you, but feel free to adjust or skip the numbers if they don’t feel right for your practice.

Somatic Yoga

Yoga can be incredibly effective for somatic release, particularly for people who struggle to calm down or let go of anger in the moment (17). Unlike many yoga workouts that focus on appearance or fitness-based results, the somatic yoga approach invites you to look inward and focus on how each movement feels, rather than how it looks (18).

Here are a few beginner-friendly somatic yoga poses to try (19, 20, 21):

• Cat-Cow Stretch: Get down on all fours and gently arch and round your spine while syncing each motion with your breath, paying attention to the sensations in your back, shoulders, and chest as you move.

• Child’s Pose: Kneel on the floor and fold your body forward, allowing your bottom to touch your feet, and rest your torso between your thighs with your arms extended in front. Breathe deeply and notice any tension that’s releasing from your hips, back, and shoulders.

• Pelvic Tilts: Lie on your back with your knees bent and your feet flat. As you exhale, gently tilt your pelvis upward to press your lower back into the floor, then inhale to return to a neutral position, focusing on subtle sensations in your lower back and core.

If you’re looking for more somatic yoga resources, the BetterMe app offers tips and tutorials to keep you inspired and motivated on your journey to a healthier you.

Frequently Asked Questions

• Does anger release cortisol?

While heightened cortisol levels have been associated with the body’s stress response, the connection between anger and cortisol isn’t entirely straightforward. Some studies have suggested that anger may actually reduce cortisol levels rather than increase them, while other studies have found that anger increases cortisol. More research is required in order to fully understand this relationship (10, 22).

• What chemical does anger release?

There isn’t a singular chemical responsible for anger. Rather, it’s a combination of many hormones and neurotransmitters that work together in the body’s complex response to stress. These include adrenaline (epinephrine), noradrenaline (norepinephrine), cortisol, and sometimes testosterone (9, 10, 27).

• What organ holds anger somatically?

In traditional Eastern medicine, the liver is often associated with holding anger (23). While this isn’t a medical diagnosis (and shouldn’t be treated as one), the connection between liver activity and expressions of anger may offer helpful insights into emotional patterns for those who are exploring symptoms through this lens (23).

• What childhood trauma causes anger?

Many adverse childhood experiences can contribute to chronic feelings of anger later in life, including neglect, abuse, emotional invalidation, or inconsistent caregiving (24). However, this isn’t an exhaustive list – anything that causes significant emotional distress may lead to trauma. These experiences can disrupt emotional development, making it harder to process or express anger in healthy, supportive ways (25).

The Bottom Line

Letting go of anger in a healthy way can feel challenging, especially if you’ve carried unresolved emotions for a long time. However, somatic release exercises such as meditation, deep breathing, and even yoga can be incredibly effective for releasing this emotional energy and tension without bottling it up or letting it explode.

Remember to start small and stay consistent – healing doesn’t happen overnight, but every mindful step along the way counts.

For more support on your well-being journey, check out the BetterMe app for tutorials, tips, and motivation.