THIS MOMENT IS YOURS
Softening Anger
Slow the reaction before choosing what comes next
About this practice10:00Ready when you are
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A LITTLE TIME, WELL SPENT
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SELF-GUIDED PRACTICE
How to practice
- First make sure you are physically safe; leave the conflict space if needed before practicing.
- Acknowledge anger plainly without arguing with it: anger is here.
- Locate the strongest body signals, such as heat, pressure, tight jaw, clenched hands, fast breath, or forward energy.
- Notice the impulse that comes with anger: speaking, attacking, defending, leaving, or shutting down.
- Exhale slowly and soften one non-essential area, such as the jaw, shoulders, hands, or belly.
- Separate the body activation from the story long enough to ask what boundary, hurt, need, or value is underneath.
- Choose the next response only after the body has slowed enough to avoid escalation.
- If anger feels uncontrollable or the situation is unsafe, stop the practice and prioritize distance or outside support.
Stay comfortable. You can stop at any time or return to your natural breath.