Calming Techniques Proven More Effective Than Venting for Anger Management

According to a large-scale meta-analysis conducted by researchers at The Ohio State University, techniques aimed at lowering physiological arousal, such as deep breathing, meditation, mindfulness, and yoga, are far more effective at reducing anger and aggression than venting frustration.

The study, published in Clinical Psychology Review, reviewed 154 studies involving more than 10,000 participants across various genders, ages, and cultures. It found that activities that decrease arousal help "turn down the heat," while those that raise it, like jogging or punching objects, can actually worsen anger. The researchers emphasized that the popular belief in "blowing off steam" is scientifically unfounded, as there is no evidence to support the catharsis theory.

Lead author Sophie Kjærvik, now a postdoctoral fellow at Virginia Commonwealth University, said the research was partly inspired by the rise of "rage rooms," where people smash objects to release anger. "We wanted to debunk the idea that expressing anger helps you cope," she explained. "Reducing physiological arousal is key."

The findings showed that arousal-lowering activities, such as progressive muscle relaxation, slow-flow yoga, and mindfulness, significantly reduced anger across settings, whether conducted online, in groups, or individually. Meanwhile, activities involving play, such as ball sports, offered mild benefits by increasing positive emotions.