5 Somatic Practices to Calm Your Nervous System
When life feels overwhelming, most of us try to “think” our way back to calm. But nervous system regulation doesn’t start in the mind—it starts in the body.
Somatic practices help the body release tension, feel grounded, and recognize that it’s safe. These tools are especially helpful for stress, anxiety, and trauma.
Below are five simple somatic practices you can use to soothe your nervous system anytime.
1. Orienting: Look Around to Reconnect With Safety
When the nervous system senses danger—real or perceived—your awareness narrows. You might feel stuck in your head or locked into anxious thoughts.
Orienting helps you come back to the present moment by letting your senses confirm that you’re safe.
How to Practice
Slowly look around the room.
Notice colors, shapes, textures, and light.
Let your eyes land on something comforting or neutral.
This signals safety to your brain and helps shift your body out of fight-or-flight.
✅ Best for: Anxiety spikes, dissociation, overwhelm
2. Grounding: Feel Your Feet
Grounding reconnects you to physical sensation and creates a sense of stability. When your body feels supported, your mind can settle.
How to Practice
Place your feet flat on the floor.
Press gently down and notice the support beneath you.
Option: Place a hand on your heart or belly.
You can silently say,
“I feel my feet. I am here.”
✅ Best for: Disconnection, racing thoughts, panic
3. Breathwork: Lengthen the Exhale
Breathwork is one of the fastest ways to calm your nervous system. Long exhales activate your parasympathetic system (rest-and-digest), helping your body relax.
How to Practice
Inhale gently for 3–4 seconds.
Exhale slowly for 5–8 seconds.
Repeat for 1–3 minutes.
There’s no need to force anything—slow and steady is enough.
✅ Best for: Anxiety, tension, hypervigilance
4. Tension + Release
Stress often shows up as muscle tension—clenched jaw, tight shoulders, stiff back. This quick practice helps your body discharge trapped energy so it can soften.
How to Practice
Gently tighten a muscle group (shoulders, fists, legs) for 3–5 seconds.
Release and feel the difference.
Repeat 2–3 times.
This controlled contraction gives your body something to release, helping you reset.
✅ Best for: Stress overload, physical tension
5. Soothing Touch + Containment
Touch communicates safety to the nervous system and helps regulate emotional intensity. Even self-touch can provide co-regulation.
How to Practice
Place one hand on your heart and one on your belly
OR hug a pillow, hold your arm, or wrap up in a blanket
Notice warmth, pressure, and comfort.
Optional phrase:
“I’m here with you.”
✅ Best for: Emotional overwhelm, sadness, anxiety
Why Somatic Practices Work
Somatic work helps calm your nervous system by:
Reconnecting body + mind
Reducing emotional reactivity
Increasing safety and grounding
Releasing built-up tension
Making space for clearer thinking
Over time, these tools strengthen your capacity to handle stress without becoming overwhelmed. You feel more present, more connected, and more in control.
Somatic practices can be used alone or alongside therapy—especially trauma-informed approaches like EMDR, EFT, or attachment-based work.
Tips for Successful Somatic Practice
Go slow
Stay curious
Stop if overwhelmed
Practice regularly
Notice what feels supportive
Everyone’s nervous system is different. Let your body lead.
Looking for Deeper Nervous System Healing?
I offer 1–3 day Trauma & Couples Therapy Intensives to help you:
Calm your nervous system
Heal trauma patterns
Reconnect with yourself or your partner
Create lasting emotional change
In-person and virtual options available.
📩 Contact: shuriee@healingroads.me
🌿 Healing Roads Therapy Services
If your nervous system is ready for deeper relief, I’m here to support you.