We’ve all been there: your boss sends a “we need to talk” email, and suddenly your shoulders are up by your ears. Or maybe you’ve had a long week, and no matter how much you “think” positive, your jaw remains clamped shut like a briefcase.
stress isn’t just a thought—it’s a physical event. When we experience trauma or chronic pressure, our nervous system often gets stuck in “fight, flight, or freeze.” Somatic exercises (from the Greek word soma, meaning “body”) help you “reset” your nervous system by focusing on internal physical sensations rather than mental chatter.
Here are 14 unique somatic exercises to help you release that stored tension and feel like a human again.
1. The “Voo” Breath
Take a deep breath in. As you exhale, make a low, vibrating “Vooooo” sound. Aim for a pitch that makes your chest and stomach vibrate. vagus nerve, which tells your brain it’s safe to relax.
2. Jaw De-clamping
Most of us hold the weight of the world in our masseter muscles. Place your fingertips on your jaw hinges. Open your mouth slightly and make small, gentle circles. Let your tongue fall away from the roof of your mouth.
3. The Physiological Sigh
This is a biological “hack” for instant calm. Inhale deeply through your nose, then take a second, shorter “sip” of air at the very top to fully inflate the lungs. Follow it with a long, slow exhale through the mouth.
4. Orienting to Safety
Slowly scan the room. Find three objects, two round objects, and one thing that smells nice. This physically proves to your nervous system that there are no predators in your immediate environment.
5. Therapeutic Shaking (The “Wet Dog”)
Stand up and literally shake your limbs. Start with your hands, move to your arms, then your legs. Animals shake after a stressful event to “discharge” the adrenaline; humans can do it too!
6. The Body Squeeze
Starting at your feet, tense every single muscle in your body as hard as you can for five seconds. Scrunch your face, ball your fists, and curl your toes. Then, release everything at once with a heavy “whoosh” of breath.
7. Shoulder Shrug & Drop
Inhale and lift your shoulders all the way to your ears. Hold for three seconds, then let them drop heavily on the exhale. Repeat five times to break the “armor” we build around our necks.
8. The “Butterfly” Hug
Cross your arms over your chest so your hands rest on your opposite shoulders or upper arms. Alternately tap your hands (left, right, left, right) at a rhythmic pace. This bilateral stimulation helps process “stuck” emotions.
9. Pelvic Tilts
Lying on your back with knees bent, gently arch your lower back away from the floor, then tuck your tailbone to flatten it against the ground. This moves the “psoas” muscle, often called the “muscle of the soul” because it stores so much deep-seated trauma.
10. Eye Rolling (The “20/20” Reset)
Keep your head still and look as far to the right as possible until you feel a natural urge to swallow, yawn, or sigh. Repeat on the left. This helps reset the suboccipital muscles at the base of your skull.
11. The Happy Baby (with a Twist)
While in the classic yoga pose (on your back, holding your feet), gently rock side to side. Focus on the sensation of your spine being massaged by the floor.
12. Pushing the Wall
Stand facing a wall and push against it with all your might for 10 seconds. This mimics the “fight” response in a controlled way, allowing the body to complete a stress cycle that may have been interrupted.
13. Skin Brushing (Self-Touch)
Use your hands to gently “brush” your arms from the shoulders down to the fingertips. It’s a way of reclaiming your physical boundaries and feeling “contained” within your own skin.
14. The Heart-Belly Connection
Place one hand on your heart and one on your belly. Don’t try to change your breathing; just feel the heat of your hands and the rise and fall of your skin. It’s a powerful way to “come home” to your body.
Why This Works
Unlike traditional exercise (which is great for fitness), somatic work isn’t about burning calories or hitting a PR. It’s about interoception—the ability to feel what’s happening inside you. When you acknowledge the tension, you give it permission to leave.
Pro-Tip: You might feel a sudden wave of emotion, a yawn, or even some “tummy gurgles” during these exercises. These are all signs that your nervous system is shifting from “Alert” to “Rest and Digest.”
