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The majority of mindfulness activities are calm and quiet. But sometimes, when you’re too angry, anxious, or stressed, sitting still is the last thing you want to do.
“When we’re in fight-or-flight mode, our nervous system wants to do something…it’s wired for movement,” says mindfulness teacher and author Rosie Acosta. It 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 stillness, doing something active, embodied, and even aggressive with that energy safe expressions only, of 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 bold, expressive, and a little wild,” says meditation teacher Dora Kamau. Instead of squashing your emotions or attempting to silence them, this approach offers catharsis and, according to experts, a sense of control by giving you something to do.
“When we give ourselves permission to move with an intentional intensity, we create space for emotions that might otherwise stay stuck in the body—like anger, grief, or anxiety—to be explored, seen, felt, processed and released,” says Kamau. So embrace your high-energy state, but don’t be surprised if a want of stillness follows. “Once your body feels safe, calmer practices can offer the deeper integration work.”
12 Active Mindfulness Practices to Release Excess Energy
From safely punching and screaming to an impromptu dance party, these mindfulness activities make the act of calming down a real-deal verb.
1. Enjoy Some Primal Screaming
Primal screaming is exactly what it sounds like: the release of emotions via a loud, cathartic holler.
“It can offer psychological and emotional benefits when done safely and intentionally,” says psychologist Terri Bacow, PhD, citing emotional release, stress reduction, and a feeling of calm as potential primal screaming benefits. “Further, some people experience increased self-awareness from connecting with an unresolved inner conflict, and thus feel empowered.”
2. Jump Around
Bouts of aggressive intuitive movement—such as jumping, stomping, bouncing, jiggling, and shaking—can help reset the nervous system in just a few minutes.
“Emotions are energy; when they get stuck, they tend to become dense and heavy, so shaking and movement can help us to get emotions back into motion and support us in releasing them,” says Kamau. Take a Fast-Paced Walk
This is an especially good option for those who tend to spiral. “A brisk walk releases endorphins, reducing stress, anxiety, and symptoms of depression,” says Bacow. “It can be an energy and mood booster, enhancing circulation and the flow of oxygen in the body.”
Acosta notes that intention, rather than distraction, is key here. Scream Into a Pillow
Channel your inner middle schooler and stifle your screams of frustration with a comfy pillow.
“Sounds intense, but it works,” says Acosta. “It gives voice to the thing you’ve been holding in.”
7. Hit the Gym
Doing productive or good-for-you things can be difficult when you’re seething. Plus, it’s expert-approved.
“This is probably one of my favorite breathing techniques,” says Kamau. Kamau 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.”
11. Try Somatic Journaling
If you’re searching for a high-energy release, journaling is likely not in your running list of mindfulness activities. But when you’re ready to process some of the emotions swirling around inside you, somatic journaling, or writing that focuses on sensation rather than thought, may be a good choice.
“There is something cathartic about allowing words, emotions, and sensations to live on the pages of a journal rather than in my mind,” says Kamau. She suggests journaling about your bodily sensations prior to an active practice and then again afterward, offering 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?
12. Rather, should you feel like a quick sprint down the block, our experts are in full support. “It’s like hitting a reset button,” she says. “You move the energy through instead of letting it fester in your chest or gut.”,
