Use Your Body to Calm Your Nervous System and Reduce Anxiety
Key Takeaways:
Somatic exercises can help reduce anxiety by using the body to calm the nervous system. This guide shares six simple techniques you can try any time anxious thoughts or physical tension become overwhelming.
- Somatic exercises use body awareness to reduce anxiety
- Grounding techniques can help you feel more present and safe
- Breathwork is a powerful way to calm the nervous system
- Simple touch-based movements like tapping or squeezing are great ways to release tension quickly
- These tools are accessible and can be used anytime your anxiety feels overwhelming
It’s hard to think clearly when you’re feeling anxious. You might feel like you’re spiraling, stuck in your head, or completely disconnected from your body. In those moments, it’s easy to forget that your body can actually help you feel safer and more grounded.
Somatic exercises are small, physical movements or sensations that help regulate your nervous system. They offer a powerful way to interrupt anxiety and bring you back into the present moment. These aren’t workouts or stretches. They’re simple, body-based techniques you can use whenever you feel overwhelmed.
Here are six somatic exercises you can try when you’re feeling anxious.
1. Orienting
What it is: Slowly looking around your environment to remind your brain that you’re safe.
How to do it: Turn your head and eyes gently from side to side. Notice what’s around you. Look for shapes, colors, or light. Let your gaze land on something that feels neutral or comforting, like a plant, a photo, or your favorite knickknack.
Why it works: Orienting tells your nervous system, “I’m not in danger right now.” It’s especially helpful when anxiety makes everything feel urgent or threatening.
2. Grounding Through Your Feet
What it is: Feeling the support of the ground beneath you.
How to do it: Sit or stand still. Bring your attention to your feet. Press them firmly into the floor. Notice the weight, the texture of your socks or shoes, and how your body feels supported.
You can even say to yourself, “I’m right here. The ground is holding me.”
Why it works: This exercise helps pull your attention away from racing thoughts and into your body.
3. The Long Exhale
What it is: A breathing pattern that calms your nervous system.
How to do it: Take a deep breath in through your nose for 4 seconds. Then exhale slowly through your mouth for 6 to 8 seconds. Repeat this a few times.
If counting feels too structured, just focus on making your exhales longer than your inhales.
Why it works: Long exhales activate your parasympathetic nervous system — the part that helps your body relax. It’s a simple but powerful way to turn down the volume on anxiety. For more anxiety-busting breathwork ideas, try these 4 Simple Breathing Exercises for Anxiety.
4. Butterfly Tapping
What it is: A bilateral tapping technique used to soothe anxiety and overwhelm.
How to do it: Cross your arms over your chest like you’re giving yourself a hug. Tap your hands gently on your upper arms, alternating left and right. Tap in a slow, steady rhythm, nothing fast or jarring.
Why it works: The repetitive motion is calming, which can make it easier for your brain to process anxious feelings.
5. Squeezing and Releasing
What it is: Tensing and relaxing different parts of your body to release stored tension.
How to do it: Start with your hands. Make a tight fist, hold for a few seconds, then let go. Notice the difference between tension and release. Try it with your shoulders, your jaw, or even your whole body if you’re lying down.
Why it works: This practice gives your body a chance to “complete” the stress cycle and return to a more neutral state.
6. Temperature Shifts
What it is: Using cold or warm sensations to interrupt anxiety.
How to do it: Hold something cold, like a chilled water bottle, a cold pack, or even an ice cube. Let yourself feel the temperature without rushing. If cold feels too intense, try warmth instead: a heating pad, a mug of tea, or a warm towel.
Why it works: These strong sensory inputs grab your nervous system’s attention and can help pull you out of an anxious spiral. Choose the sensation that feels grounding, not overwhelming.
Somatic Exercises Are Helpful Tools, But Sometimes You Need More
Somatic exercises are incredibly helpful, but for many people they aren’t a cure-all for anxiety.
They can help calm your body, create a sense of safety, and give you something to focus on when your thoughts feel overwhelming. Over time, they can even help retrain your nervous system to respond differently to stress.
But if you’re constantly tense, unable to sleep, or avoiding things you used to enjoy, additional support might be needed.
Anxiety Therapy can help you get to the root of what’s going on inside your mind and give you personalized strategies that help you find long-term relief. To see how the caring, compassionate counselors at Foundations can help you find relief from anxiety, book a free consultation.
