Jab, cross, and uppercut to relieve stress and improve cognitive functioning.
For some, punching a pillow or smashing broken TVs in a “rage room” can provide much-needed relief from built-up anger, irritation, and stress. But if you want the resulting wave of calmness to stick, consider trying one research-backed method instead: boxing.
Non-contact boxing (think: speed or heavy bag work, shadowboxing, which are often included in group HIIT classes) has been linked with a reduction in anxiety and depression symptoms, according to a 2022 review. Published in the American Journal of Lifestyle Medicine, the review also showed that non-contact boxing can provide a “cathartic release” of anger and stress while helping to enhance mood, self-esteem, confidence, and concentration.
The review has some limitations; the studies referenced have small sample sizes, uncontrolled designs, and other shortcomings, so more research is needed, the authors stated. That said, Sylvia Nasser, an Equinox group fitness instructor in New York who teaches ROUNDS: Boxing Circuit and other formats, has seen and felt the benefits of boxing firsthand. “It’s very cathartic — you hit, and it's like an automatic release,” she says. “It's just such a wonderful feeling.”
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Unsurprisingly, boxing builds up your physical strength, but it also develops your mental fortitude, says Nasser. “Boxing teaches you how to fight life back,” she adds. “It gives you this internal strength, this power, this resilience, which is, quite frankly, the most important piece in good mental health — being able to just bounce back.” By building up the courage to withstand a few punches and come back from a stumble in the safety of the boxing studio, you’ll be better equipped to fight back when life knocks you down outside the Club.
The workout can also keep you sharp, as boxing requires coordination, agility, memory, and quick decision-making skills. “Once you get really into it, you get to learn strategy…how to outbox your opponent, even if it's imaginary,” adds Nasser. “There's always progress that can be made. You're always improving. You're always getting smarter.” Studies have found that boxing may help improve balance (which is a function of both physical and cognitive processes) and quality of life in people with Parkinson’s disease, and these individuals may also experience less anxiety and depression, plus a reduced fear of falling, after attending boxing programs.
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Given its potential benefits, Nasser recommends everyone blend boxing into their routine. As with other exercise programs, boxing may help improve mental health over a period of six to nine weeks; aim to do the workout two to three times a week, with 60- to 90-minute sessions, according to the 2022 review.
Start your journey by signing up for ROUNDS: Boxing Circuit at your Club; in this high-intensity signature class, you’ll build stamina and precision by hitting the heavy bags and focus mitts. When you need to shake away the stress at home or while on the go, press play on an on-demand, no-equipment-needed ROUNDS class, available on the EQX+ app.