When people hear "somatic exercise," breathwork is usually the first thing that comes to mind, and for good reason, it's effective and accessible. But the body has plenty of other ways to release tension and signal safety to the nervous system. In this blog, we'll walk through four somatic exercises that don't rely on breathing techniques, so you have more tools to reach for depending on what your body needs at the moment.

1. Grounding Through the Feet

This exercise uses physical contact with the ground to help bring your attention out of your head and into your body. Start by simply standing or sitting with your feet flat on the floor. Press your feet down deliberately, noticing the sensation of the floor beneath you; its texture, temperature, and firmness. You can add gentle movement by rocking slightly from heel to toe, or pressing each foot down one at a time as if you're planting roots. This exercise is especially useful when you're feeling scattered, anxious, or disconnected from the present moment, since it gives your attention something concrete and physical to hold onto.

2. Progressive Muscle Relaxation

Progressive muscle relaxation works by intentionally tensing and then releasing different muscle groups throughout the body, which helps highlight the contrast between tension and relaxation. Start at your feet, curling your toes tightly for a few seconds, then releasing and noticing the difference. Move upward through your calves, thighs, stomach, hands, shoulders, and face, tensing and releasing each area in turn. This exercise is particularly helpful before bed or after a stressful day, as it gives the body a clear, physical signal that it's safe to let go.

3. Shaking or Movement Release

Many animals instinctively shake off stress after a threat passes, it's a natural way of discharging built-up tension in the nervous system, and humans can use the same principle. Standing with your knees soft, gently shake out your hands, then your arms, and let the movement spread through your shoulders, torso, and legs. You can make it as subtle or as vigorous as feels right, even turning on music and letting your whole body move for a minute or two. This exercise is especially useful after a stressful event, when your body may be holding onto adrenaline or tension that hasn't had anywhere to go.

4. Butterfly Hug

This exercise uses gentle, rhythmic touch to create a sense of comfort and safety. Cross your arms over your chest, resting each hand on the opposite upper arm or shoulder, and alternate gently tapping or stroking one side and then the other, like a slow, steady heartbeat. Continue for a minute or two, paying attention to the physical sensation of the touch rather than any racing thoughts. This technique is commonly used in trauma-informed practices because the rhythmic, bilateral movement can have a calming effect on the nervous system, similar to being comforted by another person.

Making It a Habit

None of these exercises need to take more than a few minutes, and you don't need a "reason" to use them, they can be just as useful as a regular check-in with your body as they are in moments of stress. Experiment with a few and notice which ones feel most natural or effective for you; everyone's nervous system responds a little differently.

Seeking Support

Somatic exercises can be a helpful part of managing everyday stress, but they aren't a replacement for professional care. If you're dealing with chronic stress, anxiety, or symptoms related to past trauma that don't improve with self-guided tools, consider reaching out to a therapist, particularly one trained in somatic or trauma-informed approaches.