How Somatic Practices Can Help With Stress And Anxiety

Stress and anxiety doesn’t just live in your mind—it shows up in your body. You might notice tight shoulders, shallow breathing, a racing heart or a general sense of restlessness. These aren’t just symptoms; they’re signals from your nervous system that it’s in a state of threat or overwhelm.

Somatic exercises offer a body-based way to respond to anxiety—not by thinking your way out of it, but by working directly with the nervous system. These gentle practices help you shift from stress and tension toward a greater sense of calm, presence, and safety.

Here’s how somatic tools can support you:

1. Soothing the Nervous System

When you feel anxious, your body moves into “fight or flight” mode—even if there’s no real danger. Your heart beats faster, your breathing becomes shallow, and your muscles tighten. Somatic practices help activate the parasympathetic nervous system (often called the “rest and digest” state), which signals to your body that it’s safe to relax.

Try this: Slow, even breathing with a long exhale—like inhaling for 4 counts, (holding for 4,) and exhaling for 6—can help calm the whole system.

2. Releasing Stored Tension

Chronic anxiety often leaves the body holding onto stress. You might feel tightness in your jaw, neck, or back—even when you’re not actively worrying. Somatic exercises bring awareness to these patterns and offer ways to gently release them.

Try this: Lightly shake out your hands, tap your feet, or stretch your arms. These small movements help discharge tension that’s been “stuck” in the body.

3. Bringing You Back to the Present

Anxiety tends to pull us into the future—worrying about what might happen. Somatic tools bring your attention back to the here and now through body awareness. This anchors your mind in something real and steady, which helps quiet racing thoughts.

Try this: Press your feet into the floor and notice the contact. Feel the support beneath you. It’s a simple way to ground yourself in the moment.

4. Recognizing Early Signs of Stress

Your body often knows you’re anxious before your mind does. A flutter in the stomach, tight chest, or subtle tension might be the first signals. Learning to notice these cues helps you respond sooner—before anxiety escalates.

Try this: Check in regularly with your body. If you notice your breath getting shallow or your hands clenching, take a pause and do a grounding or breathing exercise.

5. Completing the Stress Response

Sometimes your body starts a stress response—like preparing to run or fight—but doesn’t get to finish it. That energy gets stuck. Over time, this can lead to chronic tension or a sense of unease. Somatic practices help your body “complete the cycle” in a safe, supported way.

Try this: Gently shake your arms or sway your body side to side. This helps release residual stress and restore a sense of ease.

6. Restoring a Sense of Safety

Anxiety can make the world feel unsafe—even when nothing is wrong. Somatic exercises help rebuild a sense of internal safety by creating soothing, grounding sensations. This reminds your body (and brain) that you’re not in danger right now.

Try this: Wrap your arms around yourself in a gentle self-hug, or place a hand on your chest and one on your belly. Add a little rocking motion if it feels comforting.

Final Thoughts

You don’t have to think your way out of anxiety—especially when your body is asking for something different. Somatic practices offer a way to respond to anxiety with kindness, curiosity, and physical tools that support real change.

Start small. Practice gently. And know that your body is capable of returning to calm, one step at a time.