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The majority of mindfulness activities are calm and quietBut sometimeswhen you’re too angryanxiousor stressedsitting still is the last thing you want to do.
“When we’re in fight-or-flight modeour nervous system wants to do something…it’s wired for movement,says mindfulness teacher and author Rosie AcostaIt can be shaking on your bedroom floor,says Acosta“The key is presence.”
While Acosta considers this sort of movement a prelude to the ultimate sanctuary of stillnessdoing something activeembodiedand even aggressive with that energy safe expressions onlyof course can feel like a revolutionary act in of itself.
“I think there’s something deeply healing about letting our energy move in a way that is boldexpressiveand a little wild,says meditation teacher Dora KamauInstead of squashing your emotions or attempting to silence themthis approach offers catharsis andaccording to expertsa sense of control by giving you something to do.
“When we give ourselves permission to move with an intentional intensitywe create space for emotions that might otherwise stay stuck in the body—like angergriefor anxiety—to be exploredseenfeltprocessed and released,says KamauSo embrace your high-energy statebut don’t be surprised if a want of stillness follows“Once your body feels safecalmer practices can offer the deeper integration work.”
12 Active Mindfulness Practices to Release Excess Energy
From safely punching and screaming to an impromptu dance partythese mindfulness activities make the act of calming down a real-deal verb.
1Enjoy Some Primal Screaming
Primal screaming is exactly what it sounds likethe release of emotions via a loudcathartic holler.
“It can offer psychological and emotional benefits when done safely and intentionally,says psychologist Terri BacowPhDciting emotional releasestress reductionand a feeling of calm as potential primal screaming benefits“Furthersome people experience increased self-awareness from connecting with an unresolved inner conflictand thus feel empowered.”
2Jump Around
Bouts of aggressive intuitive movement—such as jumpingstompingbouncingjigglingand shaking—can help reset the nervous system in just a few minutes.
“Emotions are energywhen they get stuckthey tend to become dense and heavyso shaking and movement can help us to get emotions back into motion and support us in releasing them,says KamauAs Acosta notesthis is about releasenot performanceTake a Fast-Paced Walk
This is an especially good option for those who tend to spiral“A brisk walk releases endorphinsreducing stressanxietyand symptoms of depression,says Bacow“It can be an energy and mood boosterenhancing circulation and the flow of oxygen in the body.”
Acosta notes that intentionrather than distractionis key hereScream Into a Pillow
Channel your inner middle schooler and stifle your screams of frustration with a comfy pillow.
“Sounds intensebut it works,says Acosta“It gives voice to the thing you’ve been holding in.”
7Hit the Gym
Doing productive or good-for-you things can be difficult when you’re seethingPlusit’s expert-approved.
“This is probably one of my favorite breathing techniques,says KamauKamau suggests two to three rounds of 30 breaths followed by a stillness practice“It’s like what happens when you shake a snow globe,she says“Bottling up emotions can lead to greater stress and punching a pillow can be a way to acknowledge and express those feelings constructively.”
11Try Somatic Journaling
If you’re searching for a high-energy releasejournaling is likely not in your running list of mindfulness activitiesBut when you’re ready to process some of the emotions swirling around inside yousomatic journalingor writing that focuses on sensation rather than thoughtmay be a good choice.
“There is something cathartic about allowing wordsemotionsand sensations to live on the pages of a journal rather than in my mind,says KamauShe suggests journaling about your bodily sensations prior to an active practice and then again afterwardoffering a few prompts below:
What sensations am I aware of in my body in this moment?
Where in my body am I holding tension or tightness?
What does it feel like?
What is my body trying to communicate to me through sensations and emotions?
12Rathershould you feel like a quick sprint down the blockour experts are in full support“You move the energy through instead of letting it fester in your chest or gut.”,
