225 Yoga Snack | Expressing Anger Through Yoga: Episode By Chris McDonald

Chris McDonald: Does anger feel stuck in your body? Do you notice it showing up as tension in your jaw, tightness in your chest, or heaviness in your shoulders? Maybe you've been taught to suppress it, but that only leaves it simmering beneath the surface. What if instead of bottling it up, you could move through it? In this short Yoga Snack episode, I'll guide you through a simple yet powerful practice using movement, breath, and sound to help you express and release anger in a healthy, embodied way.

When we allow anger to move through us, we create space for clarity, relief, and balance. We restore balance in our nervous system, freeing up energy that was once trapped in frustration or tension. These powerful practices can help transform anger, whether you're listening for your own self care. Or looking for tools to share with clients.

This is something you can return to again and again on today's episode of Yoga in the Therapy Room podcast. Let's get this started. Welcome to Yoga in the Therapy Room, the nontraditional therapist's guide to integrating yoga into your therapy practice. I'm Chris McDonald, licensed therapist and registered yoga teacher.

This podcast is here to empower therapists like you with the knowledge and confidence to bring yoga To their practice safely and epically. So whether you're here to expand your skills, enhance your self care, or both, you are in the right place. Join me on this journey to help you be one step closer to bringing yoga into your therapy room.

Welcome to the Yoga In the Therapy Room podcast. The non-traditional therapist guide to integrating Yoga into your therapy practice. I'm Chris McDonald. Thanks for being here. And I do have to admit today, I'm feeling a bit off. I've had a very scattered mind and had trouble getting myself together to get this episode going, but here I am, I'm going to do this for you.

And I'm so excited with what is coming in this episode. And I'm hoping that you can use some of these practices for yourself. as well as for your clients. But this is a solo episode, a yoga snack. So that means I try to keep these a little shorter with some yoga practices, under 15 minutes, but it may go over today because I do want to talk a little bit more about our topic today, which is anger, expressing anger through yoga.

So this might be hard to do in that shorter amount of time. And I think this is such an empowerful, impactful thing that we need to talk about today. So bear with me as we get through this together. But let's talk about anger. It's often that emotion we're taught to suppress. And for all those females out there, I think it's more so for women too, too.

We have to sit and look pretty and anger is not okay for us. I often see that in clients. It's just pushed down, swallowed, left inside, but in reality, right? It's just an energy in our body and it wants to be acknowledged and moved through. But if we keep it inside and lock it away, it can build up as tension, frustration, and even other health issues in our body, even exhaustion because it's so built up inside.

Yoga can offer us that release. To let anger out in a healthy, more embodied way, without the judgment, without the shame, just an expression. I'm gonna also talk about the barriers to healthy expression because why is it so hard to express anger? What is it about that that people are fearful of it? Is it a stigma?

So we'll go into that a little bit today and also the impact of anger on the body. And then I'm going to teach you a move, move you through a simple yet effective practice using movement, breath, and sound. Very simple movements to help shift anger, let go of pent up tension and emotion so that you can find some relief, hopefully, and more settled energy, as well as more balance in the nervous system.

So it's a lot to get through today, but I'm excited to bring here with you. And let me just share the reason I came up with this episode. I'm in 100 hour grief yoga teacher training and part of his process, Paul Denniston is the teacher and he's in one of our episodes for an interview. You'll have to have that in the show notes, but he It talks about expression as part of grief.

It has to be expressed in some of the, sometimes it can come out in different emotions. One of those is anger. Um, what I remember learning at some point along the way that it's not a good idea to allow clients to punch pillows, punch, I'm just thinking like boxing, those kinds of things. And for some reason, I remember hearing this.

I don't even remember where now that I think about it. So I kind of avoided teaching clients those expressions. And I remember learning somewhere too that it helps teach clients how to be more angry. But I will tell you this, my experience and using some of these practices with clients already, it is powerful, transformational.

So much is stored in our bodies, and the first time I did the grief yoga teacher training on the first day, we have to do that all these practices ourself and experience and embody them. Wow. I really tapped into something and was able to really just release and through sound and movement, but then coming to a settled energy, coming to a calmer place.

It blew me out of the water and anytime I've taught these that clients talk about it, even in sessions later, they're like, do you remember that time that we did that movement and breath? I still remember that. So just know we're making impression, but we're helping clients, leading them on the way to releasing moving through anger.

But let's talk first about the barriers. There's a lot of barriers. Of course, we have the cultural, social conditioning. And like I said, I was taught not to have clients get too angry. We got to keep people grounded, centered. Anger is bad. There's a big judgment with anger being a bad emotion. But I remember in the school system as a school counselor, that was something I always taught kids was anger.

No feelings are good or bad. They just are. They're just emotions we all have. That's what makes us human. What matters is, of course, what we do with that. And for me, expressing anger is okay as long as we're not hurting ourselves or someone else. So that is the key. So if we can do something where we're not hurting someone else, then it's all right to let it go.

Releasing. Also, fear of judgment. I had one lady tell me, I just want to scream! I'm like, go ahead. She didn't want to do it in session. So I told her after session, go outside and scream. But of course, there's always like, Oh, is my partner going to hear my neighbors? What are they going to think? It's worrying how others will perceive us.

And she eventually did and was so powerful. It's just so helpful for her. Many people don't know how to release anger, though. I think that's the other thing. Or they just have that urge to scream or kick and they kick a wall and hurt themselves. I remember working with teens who struggled with emotional regulation and one.

actually broke his hand punching a wall. He broke bones. So we have to be able to find those ways that are not harmful as well. Finding ways not to suppress or pushing it down, pushing it down till we explode and then unfortunately it may come out where we're using words, actions, behaviors that can be harmful.

So this is the other pieces. It's this delicate dance, right? A delicate balance to anger expression. But when we don't process the anger, it can lead to resentment. And this happens a lot with people, pleasers who don't set boundaries, but then they end up feeling resentful, feeling burned out, exhausted. Or if you're in a relationship and you feel you take all the burden of chores or childcare or whatever it might be, that resentment.

And that anger can build and layer. I always talk to clients too about that layering. We all have that. This thing is an address, and then another, and then another. And next thing you know, you've built up and it's a screaming match with your partner. So how can we deal as we go? Allowing the anger to have a voice.

But sometimes too, you've heard depression is anger turned inward. Sometimes it can turn to depression. And just why bother? I give up. So more of that helplessness, hopelessness. So unprocessed can lead to other emotional issues as well. So even major depression, if it's not addressed. And just like any of our other emotions, if they aren't processed, they can settle in our body.

The issues are in our tissues. So we could have digestive issues, we could have, it can lead to heart problems, migraines, headaches. Tension, back pain, all of these can be from holding in these emotions. Anger is often given that negative connotation when in fact it can be an important signal to us. It can let us know when our boundaries are crossed so that we can make changes communicate our boundary.

So that we feel heard, valued, and understood. It can also let us know when we feel threatened or when something feels unjust. That can help push us into action. Social justice is often because of anger. We're pushed and pushed and we feel like we have to stand up. And get our voices heard so it can motivate action or help protect ourselves or others or protect children.

I know that mom energy of wanting to protect their young is so primal and so real that we want to do everything we can and anger can. push us into making changes or letting someone know, this is what I need. This is a boundary. You've crossed that boundary. And again, it's that delicate dance. We don't want to go into a screaming maniac mode or throwing things or hurting people, throwing things as in breaking things.

So there are ways that we can do this. So just, just be aware of that. How does anger show up for you? I know for, for me, As I record this, I'm feeling it in my jaw right now. It's like a tension, a heaviness, for some reason I feel stress there in my jaw. One thing I learned recently was if we feel that tension or pain in our jaw as therapists, it can be that we've had to withhold thoughts too often in personal life and professional life.

Think of how many times we hold our tongue and don't speak up. Or we can't speak up in a clinical setting. So think about how that impacts. It's like, Ooh, it's held in the jaw. So that is one area. I feel it. Some people have that clenched fist. I had a client session recently who had her arms bent in front.

It was just clenching. Her whole upper body was tense. Sometimes it's reflected more in their breath. So that shorter breath, again, this is all about sympathetic activation. We're not getting too far into that today. But this could be the body's getting in that fight or flight mode, getting ready to either fight whatever is there, the danger, or to flee from it for safety reasons.

Our digestion can stop, so we're no longer hungry because all the blood is moved to our extremities, our arms, hands, feet, getting ready to take care of business and keep ourselves safe. We can get hot. We can feel it to the point where some people, it gets so out of control, they see red. That's why a lot of times people think of anger as a color, as red, because it is so strong, forceful emotion at times.

We may feel just overall tension in the body. Sometimes it's tightness in the chest. Heart rate may race. It affects our overall system, nervous system. Everything about us, we can feel that anger everywhere. That's why it's important to find this healthy expression rather than suppression or explosion.

And yoga can be that tool. That's the beautiful thing. We have all these wonderful practices to move the stagnant energy and release emotions. So if you are not in a space where you can do some of these practices, today we're going to do seated and standing. Pause this episode and come back when you're able to be in a space where you won't be disturbed.

For the next about eight minutes or so. I'm going to guide you through this. Are you a mental health therapist who feels like traditional talk therapy isn't enough? Are you wanting a more somatic approach? You're not alone. Many therapists feel the pull to offer something more, something that helps clients get Connect with their body, regulate their nervous system, and find healing beyond words.

That's why I created Yoga Basics Course for Therapists, an 8 week training designed to help you confidently integrate yoga into your clinical practice. And, no prior yoga training is required. In this course, you'll learn how to use trauma informed yoga for nervous system regulation, ethical ways to introduce yoga into sessions safely, simple postures and breathwork techniques tailored for therapists.

So take a moment just to get grounded. As you're seated, have both your feet on the floor. Push your feet into the floor, noticing sensations maybe in the legs as some tension as you push and release. And then push one more time, grounding into the floor and release. And notice the chair holding you up, supporting you.

Maybe tune in to the center of your body, your belly, your back, wherever that may be for you. Notice the spine as it reaches towards the ceiling. Check in with your shoulders. Many people carry the weight of the world on their shoulders. You may feel heaviness there or tightness. Just notice what's there.

Check in with your hands. Are they clenched or are they relaxed if they're clenched? Or if you want to just come along with me and squeeze both hands, just make fists. Inhale.

Try that again. Make fists. Inhale. Exhale. Release. Good. And you're welcome to stay in your seat, or if you want to stand up, I'm going to stay in my seat because this microphone doesn't move with me. So we can do this either way. So to make this more accessible, we can offer both practices. So if you're standing up, feel free to do that now.

If you're seated, make sure you have space. And while you're standing, put your arms out, front and back, up and down to make sure you're not going to hit anything with your arms. Anger can be an energy. So one way we can release that is to just start moving our arms and legs. So take a moment and start shaking both your arms.

Just pretend you're shaking off water, shaking off the hands, put the shoulders into it. You can move the hips side to side. Noticing how this feels in the body as you move the arms and hands. Letting that go, moving to the right leg. Shake that right leg, right foot, even if you're seated, you can do this.

Good. And shake the left leg, left foot. Shaking, shaking, releasing that stress energy. Letting that anger move through you. And let's move all at once. Bringing arms, shoulders, hands. and one leg and the foot. You pick whichever leg and then alternate to the other leg. We can move, you can move your head if you want, side to side.

Might feel silly, that's okay. And release. Going into sympathetic activation as we do that. So notice, connect with breath. Notice how you feel. Notice your breath. Good. Inhale, bring the arms up in front, biceps towards the ears, exhale, arms down. Inhale, arms up, flowing breath. Exhale, arms down. So make sure your arms are in the front for what we're going to do after this next breath.

Inhale, arms up by the ears. I want you to imagine gathering all the energy, the anger, frustration, and bend at the hips and bring your arms forcefully behind you as you do that. Push back in my chair and go. The invitation is try it again. You can bring some sound in that aha sound or another sound that wants to let the anger be heard.

So as you bring the arms back. Letting the sound out. So inhaling, arms up, gathering up the anger energy, and letting it go, the arms behind you. You can do this seated. You're welcome to bend at the hips to get into this more. Inhale up, exhale. I'm gonna stand up and show sideways.

Try a couple more at your own pace. Doing what feels right for you, and then pause. Take both hands to your chest and breathe. Notice the anger. What else is there? Notice your heart rate may be up. It's okay. You're allowing space for the anger to release.

For this next practice, I've had to switch microphone so that I can show you properly and you can do this seated but it is more powerful standing. You'll need a small pillow and some space in your room wherever you are. And we'll just be doing some movement and some sounds to help release anger. The invitation is to stand up.

I have my pillow. I want you to hold the pillow first. Give a squeeze. Connect with the anger. What is it you need to release today? Allow that to bubble up inside. Allow it to be present. Notice where you feel in your body. You're welcome to place your hand on that space, wherever it is, on your chest, on your shoulders.

Just give, put your hand on that space where you feel that anger, and let's breathe into it.

And when you're ready, take your pillow, inhale, or bring it over your head. And on the exhale, slam it to the ground, letting the anger go. The invitation is to also use a sound or another sound that feels right to you. Inhale, arms up, and let it go. Do a few more. Let it go.

Of course, be cautious with your back. If you have to go too far to the floor, you can also do this on a chair.

Letting it go.

And do one more. And then coming to stillness, can shake out the arms, see if there's any residual anger, can turn the hips in a circle, and then the other way. Place your hands back on that space where you felt the pain or the anger, and let's practice centering for a moment, breathing into that space.

Exhaling out. Inhale. Exhale. Interlocking fingers together, palms facing towards the ceiling at the front of your body. Should be by your lower abdomen. Inhale. Bring those hands up and flip it so your palms are facing the sky and hold up. I'm going to step back so you can see me. And then exhale, arms out and down and back to start.

So interlacing fingers, palms facing up. Inhale, flipping towards the sky, holding the sky. Pause, get taller, bringing the ribs up from the hips. And exhale. And do three more. Taking your time, pausing at the top. Holding the sky, holding space for your emotions. And exhale. And just keep going.

Good. And finishing. And standing in mountain pose. Knees over feet. Hips over knees. I can roll the shoulders if that feels right. Check in with yourself. Notice the anger. Was anything released? Or not. Without judgment, just notice. Notice your energy, any other emotion coming up, and noticing your breath. So checking in with all that is there.

Have a seat if you're standing. And the pillow throws can be used also seated, so you can just throw them. Again, it's going to be a little more challenging, so you may have to do a different releaser at that moment. We'll close with an um. So if you don't feel comfortable with um with sound, you can just say home instead.

We'll do three ums or ums, bringing hands to prayer pose at the chest. Inhale, exhale, and ohhh. Inhale,

ohhh.

One more time. Inhale, ohhh.

And breathe. Breathe normal. Allowing that natural rhythm of breaths. Place one hand on your belly, one on your chest. Bring stillness to this moment. How do you feel now? What shifted? Give yourself a minute here to just be in silence and removing hand from chest, hand from belly. Remember, anger is energy.

Movement, breath, and sound are tools for healthy expression. I hope this episode was helpful. I know I feel like I've released something again. I think doing these practices with clients does give that dual benefit. Also helps you in the process. And that brings us to the end of another episode. Just remember you can always come back to this episode again when you need to.

Practice these releasers. I have a question for you. Are you feeling overwhelmed by how to help clients regulate their emotions? Are you wanting to integrate a more somatic approach into your sessions but aren't sure how? I invite you to join me for a free 45 minute online training, Trauma Informed Yoga for Therapists, A Practical Approach.

This free training will introduce you to trauma informed ways to introduce yoga into therapy. You'll learn three gentle yoga techniques to support nervous system regulation and simple practices you can integrate right away. This is a beginner friendly and no prior yoga experience is needed. This will be Wednesday, March 19th at 530 Eastern online.

Sign up here, hcpodcast. org forward slash trauma informed yoga. That's hcpodcast. org forward slash trauma informed yoga. Hope to see you there. And once again, this is Chris McDonald sending each one of you much light and love. Till next time. Take care. Thanks for listening to today's episode. The information in this podcast is for general informational and educational purposes only.

It is given with the understanding that neither the host, the publisher, or the guests are giving legal, medical, or legal advice. Psychological or any other kind of professional advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Yoga is not recommended for everyone and is not safe under certain medical conditions.

Always check with your doctor to see if it's safe for you. If you need a professional, please find the right one for you.