Somatic exercises use movement, touch and body awareness to help you feel more grounded when your nervous system is running on high alert.
These four exercises require no equipment, take only a few minutes and can be used whenever you feel tense, overwhelmed or unable to switch off.
What Are Somatic Exercises?
Somatic exercises bring your attention out of racing thoughts and back into physical sensations.
Instead of trying to think yourself calm, you give your body something tangible to feel or do. This may include pressure, shaking, tapping or controlled movement.
Research into body-based therapies suggests that interoception and proprioception, your awareness of internal sensations and body position, may play an important role in stress regulation.
1. Forehead Massage
Place two fingertips between your eyebrows, then slowly massage upwards towards the top of your forehead. Return to the starting point and repeat for 30 to 60 seconds.
Keep the pressure gentle and allow your eyes, jaw and shoulders to soften. This slow, repetitive movement can ease tension around the brow while giving your busy mind a calming sensation to focus on.
For extra relaxation, breathe in as your fingers move upwards and exhale as they return.
2. Push Against a Wall
This exercise can feel especially satisfying when you are frustrated, overwhelmed or holding tension through your shoulders and chest.
Place both hands against a sturdy wall at shoulder height. Step one foot backwards, soften your knees and gently push into the wall for 10 seconds.
Keep breathing and use only moderate effort. Slowly release, drop your arms and notice the difference between tension and relaxation.
The steady pressure provides strong feedback through your muscles and joints, giving your attention something physical to focus on.
3. Stick Out Your Tongue
Yes, really.
Stress often shows up as a clenched jaw, tight throat or tongue pressed firmly against the roof of the mouth.
Inhale gently through your nose. Open your mouth, stretch your tongue down towards your chin and exhale with a long “haa” sound.
Repeat three times.
It may look ridiculous, but that is part of its charm. This exercise invites the jaw, mouth and face to soften while the longer exhale naturally slows the pace of your breathing.
5. Massage the Inner Corner of Your Eye
Close your eyes and relax your jaw. Using clean hands, place your fingertips beside the inner corners of your eyes, where the eyebrows meet the bridge of the nose.
Massage the bony area with tiny, gentle circles for 20 to 30 seconds while taking slow breaths. This soothing touch gives your mind a physical point of focus and may help soften tension held around the eyes and brow.
Keep the pressure light and never press directly on your eyeballs. Stop if you experience pain, irritation or changes to your vision.
When Should You Use These Exercises?
You do not need to wait until you are completely overwhelmed.
Try one exercise:
-
Before a stressful conversation
-
After spending too long on your phone
-
When your thoughts are looping
-
At the end of the workday
-
Before bed
-
Whenever your shoulders have somehow migrated towards your ears
Start with the exercise that feels least awkward. The best nervous-system practice is the one you will actually use.
Support Calm From the Inside Too
Somatic exercises give your body an immediate physical practice. Consistent nutritional and herbal support can complement these tools when stress has become a regular visitor.
Happy Calm combines ashwagandha, rhodiola, passionflower, magnesium and B vitamins to support nervous-system health, help the body adapt to stress and promote calm.
Passionflower is traditionally used in Western herbal medicine to relieve nervous tension and mild anxiety, while adaptogens such as ashwagandha and rhodiola support the body during periods of stress.
Think of it as a two-part approach: give your body a physical outlet through somatic exercises, then support it with the nutrients and herbs it needs to better handle everyday pressure.
Leave a comment
This site is protected by hCaptcha and the hCaptcha Privacy Policy and Terms of Service apply.