5-Minute Anger Meditation for Men

The 5-minute practice

Set a timer for five minutes. Sit or stand, feet flat on the floor.

• Minute 1, settle: Unclench your jaw, drop your shoulders and let your hands open. Take a double inhale through the nose and a long exhale. Repeat a few times.
• Minute 2, name it: Silently say, 'This is anger.' You are observing the state, not arguing with it.
• Minutes 3 and 4, feel it: Find where anger sits in your body (chest, jaw, hands, stomach). Rest your attention there and breathe. Don't fix it and don't feed it. Sensations often rise, peak and fade if you leave them alone.
• Minute 5, choose: Ask, 'What would I be glad I did tomorrow?' Pick your next move on purpose: respond calmly, wait, or walk away.

Why it works

Slow breathing with long exhales calms your body, and naming and observing the feeling creates distance between the urge and the action. That gap is the whole skill. Early research on mindfulness for anger is encouraging, though the evidence is still developing.

Make it a habit

Practice it once a day when you are calm. The skill is much easier to use when you are angry if you have already done it a few dozen times.

When to get help

If your anger leads to violence or threats, or you worry you could hurt someone, talk to a mental health professional. If anyone is in immediate danger, contact your local emergency services.