Takeaway: Somatic therapy exercises, including body scans, help tap into the mind-body connection, regulate your nervous system, and gently release stored stress and trauma. Working with a somatic therapist can enhance these benefits.
Understanding Somatic Therapy and Its Benefits
Somatic Therapy Exercises for Beginners
If you’re new to somatic therapy, it’s important to start with gentle movements and breathing exercises that help you tune into your bodily sensations, identify areas of tension, and develop awareness of your nervous system’s signals. Below are somatic exercises to help you get started:
1. Orienting: Reconnect to the Present Moment
How to do it:
Find a quiet space and either sit or stand comfortably. Let your eyes wander slowly around the room. Turn yo
ur head gently as you look, letting your gaze land on anything neutral or pleasant, such as a plant, a soft light, or a favorite object.
Spend 1–2 minutes observing your surroundings, silently naming things you see: “lamp,” “window,” “book.”
How it helps:
Orienting signals to your nervous system that you are safe in the present moment. It shifts you out of fight-or-flight mode and encourages relaxation, reducing feelings of overwhelm.
2. Grounding Through the Feet: Finding Stability
How to do it:
Sit or stand with your feet hip-width apart and flat on the ground. Notice the sensations where your feet touch the floor. Slowly shift your weight forward and back, then side to side.
If helpful, visualize roots growing from your feet deep into the earth.
How it helps:
Focusing on the lower body helps anchor your awareness, creating a sense of stability and grounding. This exercise is particularly effective for easing anxiety and reducing physical tension and muscle tension.
3. 3-2-1 Sensory Awareness: Re-engage Your Senses
How to do it:
Pause, take a deep breath, and name three things you can see, two things you can hear, and one thing you can physically feel. Repeat the cycle a few times, switching up what you notice.
4. Butterfly Hug: Calm Your Nervous System
How to do it:
Cross your arms over your chest, resting your hands on opposite shoulders. Begin gently tapping each hand alternately—left, right, left, right—while maintaining steady breathing. Continue for a few minutes, staying present with your body.
How it helps:
This bilateral tapping technique helps activate both hemispheres of the brain, aiding in emotional regulation, cognitive processes, and trauma processing. It’s an effective way to manage stress and calm the nervous system.
5. Voo Sounding: Breathe and Vibrate
How to do it:
Inhale deeply into your belly, then exhale with a long, low “vooooooo” sound, like a foghorn. Feel the vibration in your chest and abdomen. Repeat for several rounds.
How it helps:
Voo sounding stimulates the vagus nerve, promoting relaxation and engaging the parasympathetic nervous system while releasing muscletension. It’s a simple but powerful somatic technique for soothing the body and processing emotions.
6. Pendulation: Moving Between Comfort and Discomfort
How to do it:
Notice a physical sensation in your body that feels uncomfortable. Stay with it briefly, then shift your focus to a neutral or pleasant area (such as warmth in your hands or the rhythm of your breath). Gently move your attention between the two.
How it helps:
Pendulation helps your nervous system tolerate discomfort without becoming overwhelmed, making it a helpful tool for processing traumatic memories while maintaining feelings of balance and safety.
7. Shake It Out: Release Tension Through Movement
How to do it:
Stand up and begin gently shaking your hands, arms, legs, and torso. Start slow, then build up to more vigorous movements. Let go of any stiffness and allow your body to shake freely for 1–2 minutes.
How it helps:
Shaking activates the nervous system’s natural way of releasing the stress response and trauma. Animals in the wild shake instinctively after experiencing danger. Shaking mimics that biological response and helps reset your system.
8. Havening Touch: Self-Soothing for Emotional Relief
How to do it:
Gently stroke your arms from shoulders to elbows in a slow, rhythmic motion. You can also softly run your fingertips over your face or hands. Breathe deeply and focus on feelings of comfort and security.
How it helps:
Havening creates a sense of safety and relaxation through somatic practices by stimulating the brain’s emotional regulation centers and promoting emotional well-being. It helps manage distress typical in trauma therapy, easing anxiety and reinforcing self-compassion.
9. Humming for Nervous System Regulation
How to do it:
Inhale deeply, then hum steadily for as long as you comfortably can on the exhale. Notice the vibrations in your chest, throat, and face. Repeat several times, adjusting the pitch and intensity based on what feels soothing.
How it helps:
Humming stimulates the vagus nerve, which helps regulate the autonomic nervous system; easing the fight or flight system. It promotes relaxation, reduces tension, and enhances mindfulness.
10. Self-Holding: Cultivating Comfort and Grounding
How to do it:
Place one hand on your heart and the other on your belly. Close your eyes and take deep, slow breaths. Feel the warmth and support of your touch. Stay in this position as long as needed.
How it helps:
This simple practice fosters a deep connection with yourself, complementing traditional treatment by soothing the nervous system, promoting self-compassion, and providing a sense of grounding through somatic experiencing.
When At-Home Somatic Exercises Aren’t Enough
While somatic exercises can provide relief, they may not be sufficient for everyone, especially those focused on healing trauma. If you struggle with overwhelming emotions or have experienced trauma, working with a trained therapist can provide structured support and deeper healing.
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Consider seeking therapy if:
- You experience panic attacks, flashbacks, or dissociation
- You feel stuck despite self-help efforts
- You are coping with complex trauma or post-traumatic stress disorder (PTSD) symptoms
- You become emotionally overwhelmed during somatic or mind-body exercises
Final thoughts
We hope these somatic therapy techniques, combined with talk therapy, give you practical tools to reconnect with your body and regulate your nervous system. Healing is a journey, and even a few minutes of mind-body practices, deep breathing, or body awareness can create lasting change.
Whether you’re working through traumatic events, managing chronic pain, or simply seeking relief from everyday stress, the mind-body approach and somatic exercises, as well as Somatic Experiencing techniques, offer new pathways to resilience and recovery.
If you’re ready to begin your healing journey or need support through somatic therapy, Resilience Counseling & Wellness is here to help with a mind and body-focused approach. We offer individual therapy, virtual therapy, and somatic breathwork groups tailored to your needs.
Reach out to learn more. Healing is possible, and your body already holds the wisdom to begin.
