10-Minute Breathing Meditation to Release Anger

Hi, my name is Chloe Freytag and welcome to Get Healthy U TV meditations. Today we're doing a 10-minute breathing meditation to release anger. Now, anger is a very normal emotion that we all feel from time to time. We all get angry at our spouse or our kids or our friends, maybe in traffic or in a situation where we get angry with fellow drivers. This is normal, it's part of being a human and it's okay. However, holding onto that anger for long periods of time starts to have a negative effect on our health. And so it's important that even if we feel these emotions regularly, we don't hold them and stick them in our bodies. We want to release them and let them go. So, this is a really great breathing tool that you can utilize at any time if you feel angry or frustrated or even if you don't feel angry and frustrated. Sometimes we have these emotions underneath anyways that we're feeling so it's a good meditation and breathing exercise to do at any point in your day, no matter how you feel. So, go ahead and find your way into a comfortable seat. If that's sitting cross-legged on the floor, that works. You can also sit in a chair if that's a bit more comfortable, or maybe place a pillow or blanket under your hips to kind of elevate your seat a little bit. Sit up with your spine nice and tall, and then choose to either close your eyes down or just softly gaze towards the floor. And we'll start here by connecting into our breath. We'll take nice, big inhalations through your nose, nice, full exhalations out. Just breathe a few breaths like this, deeply in, completely out. Using this breath to start to connect into our body, into this moment exactly as it is. No matter how we're feeling, it's always good for us to take these long, deep breaths. Just to calm down a little bit, simply through breathing. We're going to start to implement this breathing technique, where we'll start instead of breathing totally through the nose, you'll change so that your inhale comes through your mouth in an O shape, almost like you're sucking on a straw like , and then you'll close your mouth at the top and you'll exhale the air through your nose. Go ahead and start that breathing pattern, inhaling through the mouth, exhaling through the nose. Continue this breath at your own pace. Keep your spine lifted tall and your eyes closed as you inhale through your O-shaped mouth, really sucking in the air like a straw, feeling the coolness of the air as you bring it in, and then smoothly exhaling out through your nose. Trying to keep this breath slow and full, yet sustainable and manageable for you. Feeling how as you breathe that air in through the mouth, it's very fresh, very cool. No matter what temperature the area's around you, when we breathe in like this it has a cooling effect on the body. This cooling sensation is what helps us to release the heat of anger, the fire of anger. So continue this breathing pattern, in through the mouth, out through the nose. Keep it very, very slow and consistent. Keeping your body relaxed as you take this breath. Your spine sitting up nice and tall. Your eyelids either closed all the way down or just having a soft gaze at the floor. Stay present with this breathing, noticing the sensations as you breathe through the mouth and exhale through the nose. And if any emotions do start to arise, focus on visualizing that as you breathe them in through the mouth, that space between the inhale and exhale, they sort of transmute or transition. And when you exhale them out, it's like the little pieces of those emotions just sort of fall away, using this cooling breath to transition and transform the heat of that anger or those other emotions and letting each exhale just release the little pieces of them away from you. Also noticing how this breath naturally starts to cool your body down as well. You might feel a little bit cooler after doing this breath. So just enjoy that fresh, cooling energy that's happening naturally from this breath pattern. You have two more minutes here. Just stay steady with your inhalations through the mouth, and completely exhaling through the nose. And then all of those emotions transform and transition so that you can release them, release your attachments to them, letting them go so that you can move forward with more health, more happiness into your day. Take a few more breaths like this. Make this your last breath through your mouth, exhaling the air out through the nose, and then just starting to breathe normally and comfortably again, through the nose in and out, and notice this calming, cooling sensation on the body after that breath. Notice how you maybe feel a little lighter, a little cleaner, as those heavy emotions have transitioned and transformed, leaving your body, leaving your mind. So you feel at ease, at peace with yourself. Slowly start to open your eyes to gaze back forward. Thank you so much for meditating with us here at Get Healthy U TV. Please be sure to check out all of our other meditations as well, and notice that this is such a simple activity but can have a profound effect on your life if you do it regularly. So please be sure to keep meditating with us and we'll see you here next time.