Breathwork for Anger After Trauma: 3 Super Simple Exercises to Calm Your Inner Storm

Anger is a common symptom you might experience after sexual trauma. It can be difficult to find healthy ways to cope when it feels like your emotions are taking you over completely.

One way to help manage anger (irritability, agitation, anger and rage) is through gentle, simple breathwork. I invite you to read how to find a calm, restored state with simple breathwork for anger after trauma.

Why Do You Experience Anger After Trauma?

Let’s first look at how anger plays a role in the overall picture of your healing. I believe it’s important to note that you are not your emotions, and this is a common symptom—meaning you are not alone in your experience.

PTSD is a common anxiety disorder faced by many sexual trauma survivors. One of many PTSD symptoms is anger.

You may experience this because triggers can put your body in fight or flight mode, and anger is one way you may react. This is a survival mechanism that may work when you need to face a threat, but can become difficult when you’re constantly in this aroused state.

Prolonged periods of anger can lead to outbursts, family and work difficulties, negative feelings about yourself and the world around you.

If you’re curious about how to mange anger from PTSD, I recommend you explore as many support options as you choose. There are many healing avenues to give you the best care possible, and there are many forms of treatment available.

One of many healing options is mindfulness and yoga. These tools help you come into the present moment, honor your emotions, and remind you that you are safe in the present.

Breathwork is one way to practice yoga without needing to take an hour long class, and can provide support any time you need it. I welcome you to read more about breathwork for anger after trauma.

What Is Breathwork (Pranayama)?

Breath work (referred to as pranayama in Sanksrit) is typically thought of in the West as breathing. In yogic meaning, pranayama translates to “extending life force.”

Yogic philosophy believes that the breath is symbolic of the prana (life force) in our subtle body. Simply put, we can use our breath to harness the energy we wish to cultivate. A simple example of this would be to use long, slow breaths to calm our bodies, and quick sharp breaths to increase energy.

There are other ways to control prana in our bodies, but for this post I’ll focus on the power of your breath.

Does Breathwork for Anger After Trauma Work?

Breathwork for anger can be helpful due to its ability to activate the parasympathetic nervous system. This is your relaxation response, and a balanced nervous system with a focus on the present moment are both beneficial in managing anger symptoms.

The effects of breathwork go beyond the yoga mat and into research:

• A systematic review discovered slow breathwork (less than ten breaths per minute) led to more relaxation, and reduced anger symptoms.
• This study of 785 participants showed breathwork may help reduce stress and improve mental health.

The best, most effective way to practice breathwork for anger is to do practices you enjoy, avoid triggers, and work with your body and preferences. One way to ensure you avoid triggering practices is with trauma-informed yoga.

Trauma-Informed Breathwork

Many breathwork styles may not be the best choice for all students. Trauma survivors (including sexual trauma) may be uncomfortable with breath retention, a common part of many exercises.

How can you create a breathwork practice that doesn’t cause further triggers? Trauma-informed yoga is a revolutionary way to practice these beneficial techniques without causing more stress. This yoga teaching style eliminates potential triggers while still offering the benefits of breathwork practices. You deserve to discover a holistic healing modality that works with you.

You’re also empowered during class, meaning that it’s okay if something doesn’t work for you – there is nothing wrong with you. It just isn’t for you, and something else might be. This removes judgement of yourself, and steers you in the right direction of the most beneficial practices for you and your healing.  

Are you ready to review three trauma-informed breathwork practices to help remove anger? I invite you to read on!

3 Exercises: Breathwork for Anger After Trauma

1. Full Complete Breath

Effects: Grounding, brings attention inward.

1. Begin in a comfortable posture of your choice
   • If seated, I invite you to find a long, natural spine.
   • Option: Place one hand on your heart and the other on your belly.
2. With your eyes open or closed, I invite you to inhale through your nose or mouth. Breathe into your belly, ribs and lungs, expanding to your level of comfort.
3. When you choose to exhale, allow your breath to release naturally through your nose or mouth. Allow any tension to fade with the breath. You have an option to contract your abdomen to release more air.
4. Repeat steps 2 and 3 for as long as you choose.

Tips:

• It may help to count your breaths in any time you are comfortable with. (Example: Inhale for 4 counts. Exhale for 4 counts.)
• I welcome you to avoid holding your breath (unless this isn’t triggering for you). It can be tempting to inhale or exhale as much as possible to the point of breath retention. Remember that you can always try your version of a full complete breath on the next cycle.

2. Alternate Nostril Breathing (Nadi Shodhana)

Effects: Balancing

This is traditionally taught with breath retention after each inhale and exhale. I have removed this part of the practice and I have found no difference in effects within my personal practice. You have the option to include or exclude breath retention from your personal practice.

1. Begin in a comfortable posture of your choice
   • If seated, I invite you to find a long, natural spine.
2. This practice asks you to use a hand gesture named Vishnu mudra. You may use this mudra or your index finger and thumb. I’ll be explaining this practice using the mudra.
3. I Invite you to block your left nostril with your pinky and ring finger. In your own time, inhale through your right nostril.
4. I invite you to release your pinky and ring finger and block your right nostril with your thumb. Exhale at your own pace through your left nostril.
5. If you are comfortable, allow your thumb to remain where it is and inhale through your left nostril.
6. I welcome you to block your left nostril with your ring and pinky finger and exhale through your right nostril.
7. Repeat steps 3 through 6 for as long as you choose.

Tips:

• You can count your breaths with any number you choose. You can also follow your intuition.
• Some people prefer to do this energetically. This means you would not touch your nose and instead focus on breathing through whichever nostril isn’t blocked. This is a great option if you do not wish to touch your face or have a stuffy nose.

Once you practice steps three – six, it may be helpful to use this simple guide below:

• Block left nostril. Inhale right.
• Block right nostril. Exhale left.
• Continue to block right nostril. Inhale left.
• Block left nostril. Exhale right.
• Repeat.

3. Humming Bee Breath (Bhramari)

Effects: Calming, soothing

• Begin in a comfortable posture of your choice
  • If seated, I invite you to find a long, natural spine.
• If it is comfortable for you, you may gently close your ears with your thumbs. You can also accomplish this breath with your hands anywhere you choose.
• You have the option to have your eyes open or closed.
• When you are ready, I invite you to inhale through your nose.
• When you’re ready to exhale, allow a smooth humming sound originating in the back of your throat.
• Repeat steps 5 and 6 for as long as you choose.
• When you are done, there is an option to remain in silence and notice the effects of the breath on your body.
• You may repeat this exercise with different tones, lengths of breath, or taking a break between humming and regular breath.

5 Tips When Using Breathwork For Anger After Trauma

Here are some helpful tips and reminders so you can have your best breathwork practice. These are all optional, and you can tweak them to fit your preferences.

It’s Normal For Anger to Become Tears (And That’s Okay)

Sometimes, when you work with anger, you may notice there was an underlying emotion (fear or sadness). This is normal for anger to fade and another emotion to arise. It’s also normal for nothing to change at all. Part of your practice is welcoming and taking note of any changes. This will help you learn more about yourself on your journey.

Welcome & Honor Emotions (Instead of Trying to Cover Up)

You may feel you need to “fix” your anger (I know I struggle with this). But one of the key purposes of yoga is presence. This means honoring where you are in the here and now and simply noting. This always sounds easier than it is to practice. There is nothing wrong with you because you’re experiencing a difficult emotion—this makes you human.

Practice Patience

Yoga has the potential to be a transformational practice, but nothing transforms over night. You might find you need to do the practice a few times before you notice any effects. Some days they might work right away, other days it may make you feel more agitated. This can make you feel like your practice isn’t making any difference. I welcome you to practice patience with your practice, knowing you’re in full control and can try something new if you choose.

Practice During the First Signs of Anger (Before Anger Becomes Rage)

These practices may be more beneficial to you when you first notice signs of anger. When we’re in full rage mode, it can be much more difficult to slow down. I welcome you to try these practices when you first notice anger or agitation. If you’re struggling with extreme anger, you might benefit more from other support options.

Accompany Your Breathwork With a Cooling Yoga Practice

You’re welcome to combine breathwork with an asana (yoga) class to provide the most impact. You’ll be able to settle into your practice with breathwork, then further the cooling effects with postures designed to help manage your anger. If you have the time in your schedule, I recommend you try these two together!  

Overview

Anger is one of the most powerful emotions we can have. It can make you want to take action that isn’t always healthy, or find it difficult to slow down and return to the present. Breathwork for anger after trauma is one way to healthily manage your symptoms before your emotions become too overwhelming.

It’s also important to note when yoga is not enough, and when to consider other support options. Trauma healing often involves using multiple healing avenues to create a care plan that works best for you. I wish you the best on your healing journey and hope these tools provide you with a calmer mind.