Anger Management Road Rage Breathing Exercises


The Immediate, Lengthened, Forced Exhale

It just might save someone’s life, including your own. This exercise works for road rage and for other forms of anger.

For rage you will need to practice it a few times now and again BEFORE you really need to use it and then use it whenever you are getting angrier than you would like to be.

Fear and anger can develop into extreme anger and rage because anger is largely supported by an underlying sense of fear. The way we breathe either lessens or worsens the emotional fear response. The instructions for calming road rage (repeated three times) are as follows:

1) Right now, or whenever fear or anger occur IMMEDIATELY force an exhale. Do not “gear up” by taking an in-breath, just force an exhale NOW.

Continue the exhale until you can not exhale any more air and then let a deep effortless in-breath come in. Repeat this again, please.

2) Right now, or whenever fear or anger occur IMMEDIATELY force an exhale. Do not “gear up” by taking an in-breath, just force an exhale NOW.

Continue the exhale until you can not exhale any more air and then let a deep effortless in-breath come in. Repeat this again, please.

3) Right now, or whenever fear or anger occur IMMEDIATELY force an exhale. Do not “gear up” by taking an in-breath, just force an exhale NOW.

Continue the exhale until you can not exhale any more air and then let a deep effortless in-breath come in. The effortless in-breath can be somewhat or extremely relaxing, taking the “edge” or the severity off of the situation.


Practice this a few more times, then use it the next time someone or something angers or startles you, and you will notice you have a sense of control of your response that you did not have before. The more you use this, the quicker and better you will become at neutralizing fear, anger, panic and many severe forms of anxiety. It CAN be overdone as the repeated excessive exhale will cause tension in the belly. So use it judiciously. 


    Recommended Optimal Breathing Self-Help Program: www.breathing.com/deepest-calm.htm



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