In a fast-paced world filled with external demands, stress, and overstimulation, our bodies often bear the brunt of modern living. We may find ourselves caught in cycles of anxiety, overwhelm, or disconnection, feeling as though we are merely getting through the day rather than truly living. Somatic practices offer a powerful way to reconnect with ourselves, grounding us in the present moment while supporting deep nervous system regulation. Through intentional movement, breath, and mindfulness, these practices help us find safety and ease within our bodies—an essential foundation for resilience, well-being, and inner peace.
Understanding Somatic Practices and Their Benefits
Somatic practices stem from the understanding that the body and mind are deeply intertwined. The word "soma" means "the body experienced from within," emphasizing the felt sense of our physical being. These practices are designed to bring awareness to bodily sensations, helping us process emotions, release stored tension, and restore a sense of balance.
A dysregulated nervous system—whether stuck in fight-or-flight mode or frozen in shutdown—can contribute to chronic stress, fatigue, and emotional distress. Somatic practices work by gently guiding us back into a regulated state, helping us build greater capacity to navigate life’s challenges. As Dr. Peter Levine, founder of Somatic Experiencing, explains, “Trauma is not what happens to us, but what we hold inside in the absence of an empathetic witness.” Somatic work helps release stored trauma and bring the nervous system back into equilibrium.
Some key benefits include:
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Emotional Regulation: Helps process difficult emotions and prevent emotional overwhelm.
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Stress Reduction: Lowers cortisol levels and activates the parasympathetic nervous system.
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Increased Body Awareness: Cultivates presence and a deeper connection to oneself.
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Trauma Healing: Provides a safe way to release stored trauma and restore a sense of safety.
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Improved Physical Well-being: Eases muscular tension and promotes relaxation.
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Enhanced Neuroplasticity: Encourages the brain to form new, healthier neural pathways over time.
Embodiment Practices for Nervous System Regulation
Whether you’re experiencing stress, emotional turbulence, or simply seeking greater presence, somatic practices offer practical tools for self-regulation. Here are a few powerful techniques to integrate into your daily life:
1. Grounding Techniques
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Stand or sit with your feet firmly planted on the ground, visualizing roots extending deep into the earth. This provides a sense of stability and support.
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Engage in sensory awareness by noticing textures, scents, or the temperature around you. Slowly bring attention to your surroundings, naming what you see, hear, and feel to anchor yourself in the present moment.
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Try the 5-4-3-2-1 Method: Identify 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. This exercise helps bring you out of anxious thought loops and back into your body.
2. Shaking and Tremoring
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Inspired by the way animals discharge stress after a threatening experience, shaking allows the body to reset and release built-up tension.
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Stand with your feet hip-width apart and begin to gently shake your arms, legs, shoulders, and torso. Let the movement become more fluid and instinctive, allowing any areas of tightness to loosen naturally.
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Studies show that neurogenic tremors, such as those encouraged by Trauma Release Exercises (TRE), help regulate the nervous system and release deeply held tension.
3. Vagus Nerve Activation
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The vagus nerve plays a crucial role in the body’s ability to switch from a stress response to a relaxation state.
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Humming or chanting stimulates the vagus nerve, sending signals of safety to the brain and promoting calm.
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Cold exposure—such as splashing your face with cold water or taking a cold shower—can also activate the vagus nerve, reducing inflammation and stress hormones.
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Slow, diaphragmatic breathing (breathing deep into the belly rather than the chest) encourages vagal tone, helping shift the nervous system into a parasympathetic state.
4. Somatic Breathing Practices
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Box Breathing: Inhale for four counts, hold for four, exhale for four, hold for four. This technique is used by Navy SEALs to maintain focus and composure under stress.
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Belly Breathing: Place a hand on your stomach and breathe deeply, allowing your belly to expand on the inhale and contract on the exhale. This sends signals of safety to the nervous system, reducing anxiety.
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Coherent Breathing: Inhale for six seconds, exhale for six seconds. Studies show this practice optimizes heart rate variability (HRV), which is associated with increased resilience to stress.
5. Self-Touch and Holding Techniques
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Place one hand on your heart and another on your belly, feeling the warmth and weight of your hands. This provides a sense of comfort and self-support.
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Gently stroke your arms or apply slight pressure to your shoulders. These self-soothing movements mimic the comforting effects of physical touch from another person.
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The Havening Technique, developed by Dr. Ronald Ruden, involves gentle self-touch combined with positive affirmations to reduce distress and promote emotional healing.
6. Intuitive Movement and Somatic Dance
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Move your body in a way that feels natural, allowing for stretching, swaying, or freeform dance without structure.
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Somatic dance, such as 5Rhythms or Ecstatic Dance, encourages free movement as a way to release emotional blockages and reconnect with joy.
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Studies have shown that dance therapy helps regulate emotions and even improves symptoms of PTSD by fostering a stronger mind-body connection.
Cultivating Embodied Presence
Incorporating somatic practices into your life is an invitation to slow down, listen, and nurture the connection between your body and mind. These gentle yet profound tools remind us that healing and regulation are always within reach—not through force or control, but through deep presence and self-compassion.
As Dr. Bessel van der Kolk, author of The Body Keeps the Score, notes, “Once you start approaching your body with curiosity rather than fear, everything shifts.” Somatic work is not about perfection—it’s about cultivating safety, trust, and a deeper sense of embodiment.
As you explore these practices, approach them with curiosity rather than expectation. Some days, a simple grounding exercise might be enough; other times, intuitive movement or deep breathing may call to you. There is no right or wrong—only what feels supportive in the moment.
May these practices serve as an anchor, helping you navigate life’s ebbs and flows with greater ease, grace, and embodiment. To me they are true medicine.
