Have you ever felt like you’re carrying the weight of everything and everyone around you?

You’re juggling a career, a business, a family. Maybe you’re caring for an aging parent or navigating the complexities of raising a child in modern day. The demands never stop, and somewhere along the way, your own needs get pushed aside. The stress, the frustration, the exhaustion—it builds, and before you know it, you’re running on fumes, fueled by resentment and overwhelm, or so overcame with emotions and anger that you just can’t stop turning and turning inside

I’ve been there.

There was a time when I found myself constantly irritated—at the world, at circumstances, at the never-ending to-do list that seemed to grow no matter how much I checked off. And honestly? It wasn’t serving me. I knew I needed a shift, but nothing seemed to truly move the frustration through me—until I committed to practicing this one simple, yet powerful, exercise for 40 days. It’s called Fists of Anger, and let me tell you—it changed me.

At first, I didn’t think much of it. But day after day, I noticed a shift. Instead of feeling consumed by frustration, I felt spaciousness. Instead of simmering in resentment, I found calm clarity. The problems didn’t disappear overnight, but suddenly, I could see solutions where before, I only saw roadblocks.

This practice isn’t about suppressing anger—it’s about moving it through you, so it no longer controls you. It channels this uncontrollable and disturbing energy through your breath, and release it. Try it for as little as 1 minute and build up to 3 minutes.

Here’s how to do it:

You body position:

Sit in Easy Pose (sitting on floor with legs crossed) or in chair, with a light neck lock (tilt your chin gently down and lengthen your neck upwards). Eyes are closed.

Your hand position:

Touch each thumb to the base of the pinky fingers. Close the rest of the fingers over the thumbs to form fists. Raising the arms, begin a backstroke type movement over the head, alternating each side (right/left) as you swing up, over and back around again.

Your breath:

Make an O-shaped mouth and breathe through it with a strong, rhythmic inhale/exhale that is in sync with your arm movements.

Begin the backstroke movement and the coordinated breath with a strong and continuous movement. Intentionally think about anything and everything that makes you angry. Continue this laser focus on bringing up the anger throughout the meditation, increasing the movement and breath.

To End:

Interlock the fingers, stretch the arms up over head, palms facing up, deep inhale through the O mouth- picture yourself surrounded in white, healing light- exhale out the O mouth.

Repeat 3 times. Time: 3 minutes.

This meditation is learned from Kundalini Yoga as taught by Yogi Bhajan©. For more infomation visit the Kundalini Research Institute.

Here’s the thing—anger isn’t the enemy. Feeling stuck in it is.

This exercise helped me regain clarity and empowerment in my own life. And if you’ve ever felt this way about your health—frustrated, unheard, exhausted by the system—you don’t have to stay there. There is a way forward, and we’re here to help.

Hi, I’m Dr. Onna Lo. I’m an Ivy League-trained, board-certified Family Medicine, Integrative and Functional Medicine doctor and founder of the Vitality Renew Program. I help smart, powerful women reclaim their vitality, joy, and balance through integrative and functional medicine. I don’t believe in “just managing” symptoms or staying stagnant. Imagine being empowered and championed in your health journey so you can thrive. This is Unstuck Medicine—real answers, real transformations.

We are a virtual and in-person Integrative Medicine Clinic helping women break free from exhaustion, brain fog, and burnout with a clear way forward—so you can reclaim your energy, clarity, and live your fullest potential.

Learn more about our offerings at onnalomd.com/offerings to explore how we can support you.

Fist of Anger: Meditation for Releasing Anger

You body position:

Your hand position:

Your breath:

To End:

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