When stress hits, most of us go straight to our heads. We overthink. We worry. We replay conversations. We try to “think” our way out of anxiety or burnout. But here’s something most of us were never taught: your nervous system isn’t just in your brain, it’s in your body. And sometimes, the fastest way to calm your mind is actually through your body (Levine, 1997; van der Kolk, 2014).

That’s where somatic exercises come in.

What Are Somatic Exercises?

“Somatic” just means “of the body.” These exercises are simple movements, breathing techniques, or ways of noticing physical sensations that help your nervous system reset. They can help you shift out of fight, flight, freeze, or that wired-but-tired feeling, and bring you back into a calmer, more grounded state (Ogden, Minton, & Pain, 2006; Levine, 2010). You don’t need any equipment. You don’t need to be athletic. And you definitely don’t need to know what you’re doing. The whole point is to gently reconnect with what your body is already
trying to tell you (Rothschild, 2000).

Why It Matters

Your body remembers stress, even if you don’t (van der Kolk, 2014). Maybe you’re snapping at people when you don’t mean to. Or you feel drained for no obvious reason. Or your chest feels tight all the time. That’s your nervous system sending signals that it needs support. Somatic tools can help you:
● Feel more present and less overwhelmed
● Release tension you didn’t realize you were holding
● Recover faster after stressful events
● Feel more in control when emotions get big (Dana, 2018; Levine, 1997)

A Few Easy Somatic Exercises to Try

1. Orienting:
Look around the room slowly. Let your eyes land on things you enjoy looking at: colors, textures, light. This helps your brain realize you’re safe right now (Porges, 2011).

2. Body Scanning:
Close your eyes (if you feel comfortable) and slowly scan from your head to your toes, just noticing what you feel. No fixing, just awareness (Levine, 2010).

3. Butterfly Hug:
Cross your arms over your chest and gently tap each shoulder, alternating sides. Breathe slowly as you do this. It helps calm the system and bring a sense of safety (Levine, 1997).

4. Grounding with Pressure:
Press your feet firmly into the ground or press your hands against a wall. Notice the strength in your body and let yourself feel supported (Ogden et al., 2006).

5. Voo Sound (Yes, really):
Take a deep breath, then exhale slowly while making a deep “vooo” sound like a foghorn. It stimulates the vagus nerve, which helps calm the body (Porges, 2011).

Make It a Habit, Not a Chore

You don’t need to spend an hour doing this. Even two minutes a day can start to shift how you feel.

Try one thing after you wake up, before a stressful call, or when you’re about to crash.

Over time, your nervous system learns what calm feels like, and how to get back there faster
(Dana, 2018).

Final Thoughts

Your body isn’t the enemy. It’s not broken or too sensitive. It’s actually trying to help you feel safe. Sometimes it just needs a little support to come back to center. And that support doesn’t always come from thinking more, it comes from moving, feeling, and reconnecting with your
body in simple, gentle ways (Levine, 1997; van der Kolk, 2014).

You don’t have to muscle through it. You can feel your way through it, and come out stronger on the other side.

Want to Explore Somatic Tools Together?

If you’re feeling overwhelmed, disconnected, or just curious about how somatic practices could help you feel more grounded, I’d love to support you. Whether you’re navigating stress, burnout, or trauma, these tools can help you come home to yourself; one breath, one movement, one moment at a time.

I’d be glad to talk and answer any questions.

You don’t have to figure it all out alone.

Your body already knows the way, we just have to learn how to listen.

Click below to schedule a free 30 min consultation call and see if somatic work might be the right next step for you.

You can schedule here: https://andrew-heinz.clientsecure.me/

References

Dana, D. (2018). The polyvagal theory in therapy: Engaging the rhythm of regulation. W. W. Norton & Company.

Levine, P. A. (1997). Waking the tiger: Healing trauma. North Atlantic Books.

Levine, P. A. (2010). In an unspoken voice: How the body releases trauma and restores goodness. North Atlantic Books.

Nijhout, H. F. (2003). The importance of context in genetics. American Scientist, 91(5), 416–423.

Ogden, P., Minton, K., & Pain, C. (2006). Trauma and the body: A sensorimotor approach to psychotherapy. W. W. Norton & Company.

Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company.

Rothschild, B. (2000). The body remembers: The psychophysiology of trauma and trauma treatment. W. W. Norton & Company.

van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.

NICABM. (n.d.). What is the window of tolerance? Retrieved from https://www.nicabm.com