When stress and trauma overwhelm us, it drains us both mentally and physically. The nervous system begins releasing stress hormones, heart rate rises, and muscles tense in preparation for fight or flight. While these responses can help in a survival setting, living in this state 24/7 can leave us anxious, exhausted, and disconnected from our bodies. In this blog, we’ll explore some somatic tools that will help calm the nervous system and restore your body’s balance.
Somatic Practices
The body and mind are deeply interconnected. Traditional talk therapy helps us process our thoughts and emotions, but it doesn’t always address the body’s wired stress response. Somatic approaches directly affect our nervous system by calming the body. Somatic therapies often release stress in small doses.By grounding ourselves and focusing on bodily awareness, stress loops can be broken and transformed into a state of regulation. Here are some common and effective somatic tools:
- Breathing and Grounding – Breathwork is an extremely simple, yet effective somatic tool. Slow, deep breathing, especially diaphragmatic breathing, stimulates the vagus nerve, which activates the parasympathetic nervous system, which turns on our rest and digest state. Use effortful breaths to awaken the senses and to release any tension from the body.
- Movement and Release – Stress is often stored throughout the body in the form of muscle tension or physical discomfort. Movements like stretching, yoga, or light cardio can help release stored energy. Even just a short walk can signal to the body that it’s safe to transition away from any anxiety responses. Gradually reconnecting with each part of your body through muscle relaxation, weight shifting, or movement can help you regain a sense of control.
- Self-Soothing– Placing a hand on the chest or stomach, wrapping yourself in a blanket, or applying gentle pressure to areas with muscle tension can bring comfort. These self-soothing gestures remind the nervous system of safety and connection. Music can also be a calming and effective tool that accesses your body’s sense of rhythm, giving it a steady and predictable inner metronome.
Calming the nervous system isn’t about shutting down your feelings, but about creating enough safety to process them. Somatic tools like breathwork, grounding, movement, and self-soothing all offer practical ways to regulate stress and reconnect with the body. If consistently practiced, these techniques can become powerful tools along your healing journey. If you’d like to learn more about therapy and the different options we offer, please contact us here at Relucent for a free consultation, or visit our website for more information!
