Somatic exercises are gentle, body-based practices that help calm and regulate the
nervous system. They focus on increasing awareness of physical sensations in the body
to help release stress, tension, and anxiety.
The word somatic comes from the Greek word soma, meaning “body.”
Unlike approaches that focus primarily on changing thoughts, somatic exercises work
from the “bottom up” by helping the body feel safe first. As the body begins to relax, the
mind often follows.
One of the most encouraging things about somatic practices is their simplicity. When
your body feels overwhelmed, it does not need something complicated—it needs
something safe, grounding, and accessible.
The connection between the brain and body is powerful. When your nervous system
senses danger or stress, your body shifts into survival mode. Your heart rate increases,
muscles tense, and breathing becomes more shallow. At the same time, your brain
becomes more focused on scanning for problems, threats, or worst-case scenarios.
When you intentionally slow the body down, you send a different message to the brain:
You are safe.
This is why small grounding practices can feel surprisingly powerful.
Some examples include:
● Deep, intentional breathing
● Wall pushes
● Stretching your arms, neck, and shoulders
● Taking a short walk outside
● Holding something cold, such as an ice pack or cold drink
● Relaxing your jaw
● Humming or singing softly
These practices are not “magic tricks,” nor do they eliminate stress entirely. Instead,
they help regulate the nervous system by communicating safety to the body.
The nervous system learns through repetition. The more consistently you practice
calming and grounding techniques, the more your brain strengthens pathways
associated with safety, regulation, and resilience. Over time, it can become easier and
more automatic for your body to return to a calm state rather than remaining stuck in
survival mode.
This is part of the beauty of neuroplasticity—the brain’s ability to adapt, grow, and form
new patterns throughout life.
Sometimes people assume that healing must be dramatic or intense. While there is
certainly a place for deep therapeutic work, healing often looks much simpler than we
expect. It can look like slowing your breathing, unclenching your shoulders, stepping
outside for fresh air and sunlight, or learning to pause before reacting to stress.
These small moments matter.
If you are walking through anxiety right now, remember this: your body is not working
against you. It is trying to protect you. Anxiety is often a signal that your nervous system
is carrying more stress than it knows how to process in the moment.
The goal is not to shame yourself for feeling anxious. The goal is to gently help your
nervous system feel supported, safe, and regulated again—one step at a time.
As you renew your mind and practice small daily habits that promote regulation, your
brain and body begin learning a new pattern. Little by little, they discover that peace is
possible.
References
Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Avery.
Doidge, N. (2015). The brain’s way of healing: Remarkable discoveries and recoveries from the frontiers
of neuroplasticity. Penguin Books.
van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma.
Viking.