Relaxation & breathing techniques for anger management
Harness angry emotions with a relaxation techniques worksheet
The relationship between relaxed breathing and anger management
Uncontrollable anger often manifests as physical symptoms such as tightened muscles, increased heart rate and heavy, fast-paced breathing. Mastering the skill of relaxed breathing allows the body to stop the cycle and relax by returning to a state of balanced oxygen and carbon dioxide, which will lead to improved mood and overall well-being.
Relaxed breathing is more than just deep breaths
When relaxed breathing is applied alongside other Cognitive Behavioral Therapy (CBT) techniques, clients possess both physical and emotional tools to combat their issues. Find a step-by-step list of how to properly conduct a deep breathing session below.
| Step | |
| 1 | Instruct your client to start in a seated or lying down position where they feel comfortable. |
| 2 | Have the client close their eyes. |
| 3 | Instruct the client to begin breathing normally, but inhale through their nose rather than their mouth. |
| 4 | Once comfortable, encourage the client to slow down their breathing by breathing in for 4 counts, then pausing for 1 second before breathing out for another 4 counts. Help count for the client before allowing them to count in their head. |
| 5 | Check to ensure the client’s breaths start falling into a smooth, consistent rhythm. |
| 6 | Ask the client if their breath is coming from their chest or their abdomen. If unsure, instruct them to place one hand over the abdomen. If they don’t feel the abdomen rise and lower, instruct them to try to breathe even deeper. |
| 7 | Once the client has reached a state of true relaxed breathing, set a timer and tell the client to continue for 5-10 minutes. |
| Instruct clients to practice at home when they are not feeling upset or angry in order to be prepared and comfortable with the process when they are approaching an angry episode. | |
How can negative thought stoppage be measured?
Instruct clients to practice on their own 2-3 times per day. Give them our relaxed breathing worksheet to track the level of ease and enjoyment they take in the exercise to tie improvements in anger management back to your treatment plan.
Recording & storing relaxation technique worksheets in Ensora Mental Health
Ensora Mental Health (formerly TheraNest)’s practice management software allows you to scan and save the completed worksheet to your computer, then upload the file to the client’s documents for safekeeping. Your clients can also send completed worksheets as an attachment via secure messaging in the client portal, where you can then download and upload it to the client’s file. Ensora Mental Health to see if it will help your practice stay organized, allowing you to spend more time with your clients.
