Somatic Techniques to Calm an Anxious Mind
I used to think these somatic tools were just yoga-style exercises, and because my anxious, busy mind found yoga too slow and boring, I never gave them a second thought.
Fast-forward a few years, and now that I understand the connection between the mind, body, and emotions, I recognise how beneficial—even vital—they are to bring calm to an overthinking, stressed mind. They are also used to release trauma from the body.
The main issue was that I needed to understand why and how they benefited me, which we all need before investing our time and energy in doing something, even if it is only 10-15 minutes a day.
In this blog, I share why and how somatic techniques can help reduce and manage anxiety and stress. I also discuss different options you can try to find the ones that suit you best and when to use them to manage stressful situations. These techniques are based on the latest research, which is constantly evolving.
TIP:
I invite you to remember that the anxiety you’re experiencing is a symptom of thoughts and emotions that are waiting to be resolved. It’s your body’s natural response to the underlying causes and perfectly normal.
The second tip is to practice replacing the word “anxiety” with the actual sensations you’re experiencing. Labelling and thinking about your anxiety fuels more anxious thoughts and creates a cycle of anticipating anxiety in some cases. In the meantime, I encourage you to begin noticing and naming your sensations and feelings. For example, do you feel sad, fearful, frustrated? Is there tightness and tension in your stomach or neck? Is your breathing shallow- the body scan I describe below is helpful for this. This takes practice, which these somatic tools will support you in doing.
Let’s start with why we can’t think our way out of an anxious mind
Logic isn’t Enough to Overcome Anxiety
While we logically understand that our fears or worries might be exaggerated, Anxiety isn't easy to control using rational thinking. Life would be so much easier if we could.
It’s because Anxiety involves both emotions and physical reactions, not just rational thoughts. Logic can help with some worries, but it isn’t enough to deal with the deeper emotions and bodily sensations of Anxiety or its root causes.
If you’ve been trying to think yourself out of Anxiety, it’s understandable if it hasn’t helped as much as you hoped. Here are some of the reasons why.
Anxiety often leads to distorted thinking.
Including imagining the worst or making untrue generalisations. Trying to use logic to fight these thoughts usually doesn't work. Emotions always overpower logic, so strong emotions persist, ignoring logical arguments. ( I share more about these in this blog here)
Anxiety affects our bodies.
It speeds up our heart, makes breathing shallow, and tightens our muscles. These are automatic reactions controlled by our nervous system. Our logical thoughts can't easily alter these physical responses.
Anxiety fuels Overwhelming Feelings:
Anxiety can be overpowering, making it hard to think clearly or solve problems logically. When Anxiety is intense, our minds can get stuck on what we see as dangers, making it difficult to think straight or reason well.
Managing Anxiety effectively is often Multi-layered and involves a holistic approach.
Logical thinking briefly subsides worries, but a longer-lasting approach is holistic, including somatic techniques and ways to resolve the underlying causes.
What are Somatic Techniques exactly?
Somatic Techniques are body-centred exercises to support nervous system regulation. They help diffuse the overwhelming sensations of Anxiety and stress.
Imagine your body and mind working together in perfect harmony. Somatic techniques help you tune in to your inner feelings, movements, and breath, connecting you with yourself and bringing inner calm within the busyness and stress of life. They're a gentle way to care for yourself without wasting time or energy.
They’re specific practices that focus on the connection between your mind and body. They’re designed to promote physical, emotional, and psychological well-being. They help you become more aware of your body's sensations, movements, and internal processes, leading to relaxation, healing, and self-awareness.
They tap into our internal resources, like breath, sensation, movement, and touch, to help us relax and feel more balanced.
They are also used to release trauma and trapped emotions in the body.
The Connection Between Anxiety and Our Nervous System
Our nervous system- the communication network, sends messages between our brain and body. The amygdala, a small part of our brain, helps us respond to emotions and perceived dangers. When it senses a real or perceived threat, it sends signals to make us react quickly.
The vagus nerve helps our body relax by regulating the stress response and calming down the amygdala. It's like a "brake" that helps us feel safe and calm.
Our nervous system helps the brain and body communicate, and our amygdala helps us respond to real or imagined threats.
Somatic techniques help to tone our vagus nerve, which is essential for overall health and well-being, including stress management, emotional balance, and physical functions like digestion and heart rate.
Our Nervous System is Hardwired to Protect Us from Danger.
Our nervous system is hardwired to detect threats and respond rapidly to potential dangers in the environment.
It’s beyond our conscious awareness. This is evolutionary, dating back to when detecting and responding to potential threats meant life or death. Even though our daily life isn’t under threat, in the same way, today, our nervous system acts the same way. It’s constantly scanning for danger in our environment and then activates the fight/flight/freeze/fawn/faint response to protect us.
The nervous system can't differentiate between a one-time stressful event in the past or present or persistent, long-term stress. Its sole purpose is to keep us safe, and perceived or real threats can overwhelm the nervous system in the same way regardless of how “serious” they appear outwardly.
Many of us live our lives in a stress/fear or trauma response without realising it. This can be trauma-related, triggered by stressful careers, difficult relationships, or simply trying to navigate life’s responsibilities.
Our body’s primal response to stress can kick in before we even realise what's happening. This means that by the time you start feeling anxious or overwhelmed, your body has already sent a signal to your mind that it's not safe. Many of us are disconnected from our bodies and emotions, so we might not even notice this is happening.
One important first step to Managing Anxiety is finding ways to help our bodies feel safe again. This is where the Somatic Techniques come in.
How Somatic Exercises Help Reduce Stress
Somatic techniques help manage Anxiety, stress, panic and overwhelming looping thoughts by:
Calming Our Nervous System:
They can activate our body's relaxation response, easing the physical tension of Anxiety, stress, and being overwhelmed. They help regulate our nervous system and make us feel calmer and more relaxed.
Grounding and Focusing:
In moments of stress, you might feel disoriented and disconnected from your surroundings. Grounding exercises and mindfulness can help you stay present and lessen feelings of detachment or confusion.
Breaking the Stress Cycle: They can help by shifting your attention away from anxious feelings and back to your body's body signs, interrupting the cycle of panic and stress.
Increasing Self-Awareness:
Regular practice can help you notice the physical signs of Anxiety early on. By tuning into your body's body and recognising your signs of Anxiety, you can intervene sooner and use coping strategies before things get too intense.
Building Coping Skills: They give you practical ways to manage Anxiety and stress. By using these techniques regularly, you can feel more capable and confident in handling moments of high stress.
How Somatic Techniques Can Help with Sabotaging Patterns
I mentioned earlier that many of us are unknowingly living out of our Stress / Fear / Trauma response. This contributes to self-sabotaging patterns. ( more on How to Rewire your Inner Saboteurs here)
The freeze response, for example, looks like procrastination on the surface. It makes us avoid tasks and struggle with decisions, leaving us stuck and unable to act. When we face a big decision or challenge, fear and uncertainty can freeze us, stopping us from taking positive steps.
The "flight response" occurs when we try to escape or avoid something that feels threatening or stressful. This might involve avoiding responsibilities, doing things that harm us, or getting lost in distractions like social media, shopping, or eating for comfort. It's a way of avoiding uncomfortable feelings or situations.
Then there’s the "fight response” that can lead to self-sabotage by being hard on ourselves or always finding flaws. This negative self-talk, self-doubt, or need for perfection can make it hard to feel confident and stay motivated to reach your goals. When our body is under this stress response, practising self-compassion doesn’t have a chance. Somatic techniques help soften self-sabotaging symptoms and patterns by:
Increasing Self-Awareness:
Recognising tension or discomfort in your body as signs of self-sabotage helps you better understand your patterns and triggers.
Managing Emotions:
Self-sabotage often comes from deep emotions like fear or self-doubt. These tools can help regulate these emotions, creating a sense of calm and stability to handle challenging situations with clarity.
Breaking Automatic Patterns:
They help interrupt self-sabotaging habits by shifting focus away from negative thoughts and back to the present moment. This pause can help you choose healthier behaviours instead of reacting impulsively.
Fostering Self-Compassion:
They encourage a caring relationship with your body, nurture self-acceptance and counter feelings of unworthiness.
Empowering Your Choices:
They empower you to actively participate in your healing journey by building healthier coping skills to handle challenges and make better choices.
Overall, somatic techniques are a supportive practice that helps overcome self-sabotaging symptoms and behaviours.
They don’t help change deep-rooted root causes of self-sabotage. This is where my RTT Hypnotherapy and Integrated Coaching programmes help on a deeper level and offer long-lasting change.
Be mindful that emotions may arise as you do some of these exercises. If you're comfortable doing so, allow yourself the space to feel them for 90 seconds, which is how long it takes for them to pass.
If you have trauma, I recommend working with a Trauma specialist to guide you through somatic techniques together.
Tools for Grounding
These are just a few research-backed tools. They appear deceptively simple. But with repetition, they’re practical and don’t need much time to complete.
Leaves on a Stream
This exercise allows you to create space between your racing thoughts and become the observer.
Sit comfortably with your eyes closed or focused on a fixed spot. Imagine sitting by a stream with leaves floating on the water.
For a few minutes, put each thought that comes into your mind on a leaf and let it float by. Do this with all thoughts, whether happy, sad, or neutral.
If your thoughts stop, keep watching the stream. They'll start again soon. Let the stream flow at its own pace. Don't rush your thoughts.
If you think, "This is dumb" or "I'm bored," put those thoughts on leaves too and let them pass. If an idea gets stuck, let it hang around until it's ready to float by. If it comes up again, watch it float by again.
If you feel frustrated or impatient, acknowledge the feeling. Say, "I notice I'm feeling frustrated." Put that thought on a leaf and let it float by. If your mind wanders, gently bring your attention back to the exercise.
5, 7, 8 Breathing
Regular Breathing exercises have many physiological benefits, including improved body oxygenation, stress reduction through parasympathetic nervous system activation, enhanced lung function and detoxification, pain management via endorphin release, improved digestion, and bolstered immune function. These exercises promote relaxation, lower stress levels, increase respiratory efficiency, and support overall health and well-being.
You can experiment with many to find the right fit for you. These are a good starting point.
These are helpful when you’re feeling activated or anxious, before bed or when you need grounding.
Set a timer for 2-3 minutes on your phone
Inhale through the nose for 5 seconds
Hold for 7 seconds
Exhale through the mouth for 8 seconds
Hold for 2 seconds. Repeat for the duration of the timer
You could also repeat what you consider a happy word after each inhalation. For example, safe, peaceful, easy, let-go, or calm.
You can also try 4,4,6,2
• Inhale through the nose for 4 seconds
• Hold for 4 seconds
•Exhale through the mouth for 6 seconds
Hold for 2 seconds. Repeat for the duration of the timer.
The crucial part with these is to exhale longer than the inhale.
Engaging your Senses
This is a simple grounding exercise for any time you feel anxious panicky or when you just want to practice mindfulness through the senses
5 Name five things you can See
4 Name four things you can Feel
3 Name three things you can Hear
2 Name two things you can Smell
1 Name one thing you can Taste
Mindful Eating
Mindful eating is about slowing down and enjoying your food. It's paying attention to the sights, smells, tastes, and textures and how you feel during and after the meal. Focusing your attention entirely on eating and nourishing your body helps you connect with your body and the present moment, making you feel more calm and stable. It’s beneficial if you have an emotional eating habit.
Consider the broader spectrum of the meal: where the food came from, how it was prepared, and who prepared it.
Notice internal and external cues that affect how much you eat
Express gratitude for the meal
You might like to try some deep breathing before and after the meal.
Cold Water & Ice
Researchers discovered that regularly exposing ourselves to colder environments can reduce our sympathetic “fight or flight” response by enhancing parasympathetic activity controlled by the vagus nerve.
Ways to do this include showering, starting with 30 seconds of cold water and gradually increasing the duration.
You can start by running cold water over your hands and face. Another option is holding an ice pack on your neck or gently over your face for a few minutes until you feel calm.
Whole Body Muscle Tensing
Take an intense breath in through your mouth.
Fill your lungs
Hold your breath
Tense all the muscles in your body
Count 5-10 seconds
Let go of all the tension in your muscles and slowly let your breath out
Notice the sensations in your body
This is based on Jacobson’s Progressive Muscle Relaxation (JPMR).
Using a sequence
Find a quiet and comfortable place to sit or lie down.
Close your eyes and take a few deep breaths to relax.
Starting with your toes, tense the muscles in one part of your body for about 5-10 seconds.
Then, release the tension and let the muscles relax completely for 20-30 seconds, focusing on the feeling of relaxation.
Move on to the next muscle group, working your way up through your body, tensing and relaxing each muscle group.
Continue this process until you've tensed and relaxed all major muscle groups, including your legs, abdomen, chest, back, arms, shoulders, neck, and face.
Throughout the exercise, pay attention to the contrast between tension and relaxation, and try to deepen your sense of relaxation with each release of tension.
After completing the exercise, take some time to enjoy the overall feeling of relaxation and calmness.
Chair Relaxation
Another one is to
Push the head back as far as it will go (against a chair)
Feel the tension for 5 seconds. Bring the head down and press the chin onto the chest for 5 seconds. Feel the tension for 5 seconds.
Release and feel relaxation for 10 seconds before repeating 2-3 times.
Body Scan
The body scan involves scanning your body for pain, tension, or tightness. It can help you feel more connected to your emotions and body. I recommend doing this a few times daily, starting when you wake up.
You can be anywhere, in any position, with your eyes open or closed.
Breathe deeply. Slowly scan your body.
Note any sensations you are feeling and thoughts without judgment. Note any areas of pain & tension.
When your mind wanders, focus on your breath.
Breathe into and Release the tension & let the feelings go without judgment.
Gently open your eyes when you are ready.
Deep Vocal Sigh- Vocal Toning
Inhale slowly and deeply, filling your lungs with air.
Choose a tone or sound that you find soothing or powerful. It can be a vowel sound like "Ahh" or "Ohh".
As you exhale, make the chosen sound. Try to keep the tone steady and elongate it for as long as your breath lasts.
Repeat: Continue for several minutes, focusing on the sound and how it resonates in your body. Once done, sit for a moment, reflecting on how you feel.
Humming
Inhale deeply through your nose, filling your lungs.
Choose a Tune: Think of a song or tune you enjoy. Start Humming: As you exhale, hum the tune. Aim to hum for the entire exhale. Focus on Vibrations: Feel the vibrations in your throat, chest, and nose.
Continue for several minutes or until you feel calm. Notice how you feel afterwards
Voooo - Sound Toning
This vocalisation helps regulate stress and calm the nervous system. Take a deep breath, and on the exhale, make a long "voooooo" sound. Feel the vibration in your throat and chest.
Repeat 5-7 times. Take a moment after to notice your internal sensations and any shifts that may have occurred.
Vagus Nerve massage
These can help stimulate the vagus nerve and promote relaxation. Here are three you can try:
Neck Massage:
Sit or lie down in a comfortable position.
Using your fingertips, gently massage the sides of your neck where the carotid artery is located. Start at the base of your skull and work your way down towards your collarbones.
Apply gentle pressure and circular motions, focusing on areas where you feel tension or tightness.
Continue massaging for 2-3 minutes, breathing deeply and allowing yourself to relax.
Jaw Massage:
Relax your jaw muscles and let your mouth hang slightly open.
Place your index and middle fingers on the hinge of your jaw, just below your ears.
Gently massage this area using small circular motions. You can also move your jaw slightly from side to side as you massage.
Continue massaging for 1-2 minutes, paying attention to any areas of tension or discomfort.
Abdominal Massage:
Lie down on your back with your knees bent and feet flat on the floor.
Place your hands on your abdomen, just below your ribcage.
Use gentle pressure to massage your abdomen in a clockwise direction, following the path of your digestive tract.
As you massage, take slow, deep breaths and focus on relaxing your abdominal muscles.
Continue massaging for 2-3 minutes, allowing yourself to sink deeper into relaxation with each breath
Shaking
Shaking
Shaking helps discharge “fight, flight, and freeze” impulses in the body, completing the stress cycle.
You can start with your hands, moving onto each limb one by one, shaking your whole body, or even putting on a song and having a good whole-body dance.
When you do a somatic shaking practice, you allow your body to return to safety by releasing the anxious or fearful energy. A great time to do the practice is when you notice tension and tightness in your body and are still connected. It can be helpful after a stressful day or situation. Calming down from anxiety or even after taking in stressful information.
Dancing
Dancing, or any active movement, engages with all your senses and uses rhythm, sound, and movement to release tension and stress and engage the vagus nerve
Turn on the music and move your body freely, focusing on the present moment.
Body Tapping
This exercise is especially helpful when we are feeling dissociated, having a hard time connecting with feelings in our body or when somatic/body sensations are feeling a little out of control. This can help to bring us back into a safe and contained embodiment.
With your hand in a cupping position, tap your body all over, from your feet to your head. You can also try squeezing different parts of your body instead of tapping them. This will help you with grounding, but also help your body recognize your boundaries — which can also give you a sense of being contained and safe
Pendulum Self-Hug
This exercise helps send signals to the brain to encourage communication between the right and left hemispheres. (thinking & feeling). Keeping a rhythm helps to soothe the amygdala (the brain’s fire alarm).
Cross your arms over your chest and give yourself a hug.
While hugging yourself, alternate tapping each hand against the opposite shoulder. Try to keep a rhythm.
Co-regulation
Co-regulation is simply connecting with a trusted other to help regulate our nervous systems together. This is most often done with another person, but pets are also wonderful for helping our nervous systems. This can be with touch - a long hug, taking some breaths together. Or it can be going for a walk, talking on a video call or sending soothing voice notes
Another example is cooking together with a loved one. It’s a way to bond and connect while promoting stimulation of the polyvagal system. Preparing food involves various senses - touch, smell, taste, sight - and the joy of sharing a meal can trigger feelings of safety and connection, key to polyvagal toning
Legs on the Wall
This is helpful for self-soothing.
Swing your legs up against the wall as you flat on your back.
Place your hips against the wall or slightly away. Place your arms in any comfortable position.
Stay in this position for up to 10-20 minutes.
Draw your knees into your chest and roll onto your right side.
Rest for a few moments before slowly moving into an upright position
Ball under your foot
Take an exercise ball or tennis ball and place it under your right foot while standing.
Slowly apply pressure with your foot to feel the shape of the ball underfoot.
Now, practice shifting your attention from your internal/somatic state for a few moments to the sensation of the ball under your foot for a few moments.
Alternate a few times, then practice holding both in your awareness at the same time
Wall Push
The Wall Push helps release anger, frustration, and feelings of sadness from the body.
Find a sturdy wall that will withstand the weight of your body.
Place the palms of your hands against the wall and start pushing into the wall like you're trying to move it.
Your Safe Place
This can be used to bring calm to your body and mind.
You can do this by going back to a time and place when you felt safe and happy. You could also think about a new safe place that you haven’t experienced yet. Think about its colours, smells, and textures. Feel your body there and focus on how comfortable you feel while connecting with your five senses in the present moment
When and How to Use Somatic Techniques to Manage Stressful Situations.
Here are some ideas about when to include them in your daily life to help promote calm and clarity.
I recommend starting with a body scan several times a day from the time you wake up to tune into the tension and tightness in your body. You can then adopt the right somatic tools depending on your body's sensations and what you’re feeling.
using the tools PROACTIVELY:
Just like physical exercise strengthens our muscles and keeps our body fit, practising these somatic exercises daily can help keep the nervous system regulated and adaptive.
Daily conditioning over time can reduce the intensity of the stress response and increase resilience to future stressors. The repetition helps rewire the neural circuits and update the brain's internal "radar" to distinguish between real threats and perceived dangers.
I recommend incorporating one or two as a daily ritual to get started building the habit, for example, the body scan several times a day or the 5-7-8 breath a few times a day. There is no right or wrong way to do these. They’re very personal to you. It needs practice and patience to find the ones that you notice make a difference.
Depending on your day, you can then add to these for extra support. For Example.
Before a Presentation or High Pressured Meeting.
You can do the 578 Breathing for a few rounds. This simple trick can relax your body and help you feel more confident and in control. Depending on the intensity, you could add hand and limb shaking.
Before an Event:
If you have social anxiety generally or feel anxious before an event or during those holiday get-togethers that cause tension and stress, try adding progressive muscle relaxation techniques—full-body tense and relaxation—to calm your nerves. This helps you approach the event with more confidence and ease.
USING THE TOOLS REACTIVELY
When you’re in an Anxious state, the tools can help diffuse the intensity of your sensations. For example
During a Difficult Conversation:
In the middle of a heated or challenging conversation with a loved one, pause and check in with your body.
Do a quick body scan to notice how you feel without judgment. Step away for a moment, and try a quick handshaking or limb shaking to dispel the energy in your body.
You can also try the cold water/ice method. You can hold the ice in your hands or hold an ice bag over your face for 30 seconds or so. It helps your heart slow down, blood flow to nonessential organs is reduced, and blood is redirected to the brain and heart. This helps you stay aware of your emotions and respond more calmly. Another one to try is the pushing-the-wall tool.
Managing Stress:
When you’re in a time-pressured situation at work or with your family and feeling overwhelmed, you can take a few minutes outside in the fresh air and try additional grounding tools, like the 54321 tuning into your senses. Focus on the sights, sounds, and sensations around you. You'll come back to work feeling clearer and more focused.
Dealing with Physical Discomfort:
If you're dealing with chronic pain or discomfort, try using gentle self-massage or relaxation techniques to soothe your body. By taking care of your physical well-being, you can better manage your pain's emotional and mental impact.
Resolving the Root Causes of Anxiety with RTT Hypnotherapy -Not Just the Symptoms
These tools are powerful in rewiring your nervous system, but they don’t resolve the underlying causes of anxiety, overwhelm and stress. Anxiety could be a lifestyle issue. More often, it’s a symptom of a deeper root cause.
To feel in more control of Anxiety is to understand and resolve its root causes. My clients who lived with anxiety and panic-like symptoms find immediate relief when we rewire the deeply unconscious core beliefs that have been influencing their bodies, thoughts and actions.
An effortless way to communicate directly with the subconscious mind is Hypnotherapy. I use Rapid Transformational Hypnotherapy with my clients.
The wonderful thing about this method is that it doesn’t require hours of talking or analysis. We can get straight to the core issues and resolve them faster.
My integrated Hypnotherapy and Somatic Trauma informed Mind coaching programme goes deeper still by incorporating building healthier coping skills and emotional regulation, leading to long-lasting improvements.
Conclusion
By incorporating these simple somatic techniques into your daily life, you can build resilience, find balance, and stay calm during life's challenges.
Resolving the underlying cause creates longer-lasting relief; otherwise, the cycle continues. We’re lucky now to have solutions that don’t need months and years or intense work and time—RTT Hypnotherapy is one of those. With your commitment to your emotional fitness, you can take back control and release the energy your anxious mind is taking up in your life.
To learn more about how RTT Hypnotherapy can help you calm an anxious mind more rapidly, learn more about how RTT Hypnotherapy can help you. Here
Hi, I’m Maria
I help ambitious women transform the root causes of their self-sabotaging patterns to unlock True Inner Confidence.
I'm a Clinical Hypnotherapist in Rapid Transformational Therapy™—a Mind and Confidence Coach certified in Somatic Trauma-Informed Coaching.
If you’re interested in a free introduction call to see if we would be a good fit, click below
