Rage rooms and anger management: what science says about venting and staying calm this Christmas

Nicola Davis visits a rage room to test claims that smashing things relieves stress and anger. Experts, including Ohio State University professor Brad Bushman, challenge catharsis as a reliable anger-management strategy, explaining that venting does not address the underlying cause and can even reinforce aggression. The episode then shifts to practical techniques that lower arousal, such as 4-7-8 breathing, calming music, and paced counting, and emphasizes strategies that actually calm the nervous system and improve constructive communication, especially during Christmas.

The program contrasts personal anecdotes with meta-analytic findings and offers actionable steps to reduce anger without relying on venting. It also discusses the role of blood sugar in emotional control and ends with guidance for turning potential anger into productive conversations rather than destructive outbursts.

Overview

Science Weekly explores whether venting anger in rage rooms actually relieves stress or simply reinforces aggressive tendencies. The episode centers on Nicola Davis’s visit to a rage room to experience the practice firsthand, paired with expert commentary on the science of anger and catharsis. The discussion foregrounds a growing interest in venting as both a stress-relief activity and a potential therapeutic tool, while highlighting concerns about its effectiveness and potential harms.

Rage Rooms and Catharsis

The segment explains that anger is a primary negative emotion that motivates approach rather than avoidance, and that physiological arousal accompanies anger. However, the core claim of catharsis—that venting or lashing out purges anger—lacks robust scientific support. Brad Bushman, a professor of communications at Ohio State University, notes that venting does not reliably reduce anger and can even cement aggressive scripts. "venting anger doesn't even work if you believe that it works" - Brad Bushman

What Science Says About Venting

The program references meta-analyses of hundreds of studies, showing that activities intended to reduce arousal—such as mindfulness, breathing, and relaxation—tend to lower anger and aggression. The evidence suggests that calming strategies, not venting, are more effective for long-term emotional regulation. Bushman emphasizes that arousal management is key, and explains why many people instinctively reach for venting yet ultimately fail to diffuse the underlying triggers. "there's not a shred of scientific evidence to support the notion that venting is effective" - Brad Bushman

Techniques to Calm Down and Christmas Stress

The discussion shifts to practical techniques with demonstrated efficacy. The 4-7-8 breathing method is presented as a simple, accessible tool to reduce physiological arousal, accompanied by guidance on progressive muscle relaxation, calming music, and deliberate counting to ease the nervous system. The host and experts discuss a firefighter-inspired stop, freeze, and roll analogy to disengage from angry impulses, and stress the importance of preserving cognitive control through strategies that prevent automatic angry reactions. "the 478 breathing technique, where you inhale for 4, hold for 7, and exhale for 8, is very effective for relaxing your muscles" - Brad Bushman

Practical Takeaways for the Holidays

With Christmas approaching, the episode offers concrete advice for managing anger without venting: avoid letting anger become a rehearsed response, maintain steady blood sugar to support prefrontal cortex function, and seek constructive dialogue over destructive outbursts. The conversation also touches on the social dynamics of anger during the festive season and highlights simple, low-cost strategies that can be adopted by individuals and workplaces alike. "exercise reduces anger and aggression when used as part of a broader stress-management approach" - Brad Bushman

Conclusion

The Science Weekly discussion concludes that venting is not a reliable anger-management tool and provides evidence-based alternatives to manage anger effectively, particularly during high-stress holiday periods. The episode reinforces the message that calmer, more deliberate coping strategies—not venting—lead to sustainable emotional regulation and healthier interactions.