Benefits and Role of Somatic Exercises for Anxiety
Anxiety doesn’t just live in the mind—it’s something we feel deeply in the body. Tension, shallow breathing, restlessness, and a sense of unease are all physical signs that the nervous system is on high alert. That’s why working with the body is such a powerful way to find relief.
In this article, I share body-based approaches inspired by the work of respected experts like Dr. Rick Hanson (known for his work in positive neuroplasticity), Dr. Peter Levine (creator of Somatic Experiencing), Dr. Bessel van der Kolk (a pioneer in trauma research and body-based trauma treatment), Dr. Stephen Porges (developer of Polyvagal Theory) and Deb Dana (renowned for making Polyvagal Theory practical and accessible), and so many others. Their insights help us understand how to shift anxiety by engaging directly with the nervous system—through gentle, practical tools that bring more calm, balance, and resilience.
Why Somatic Practices?
Anxiety, fear and worry are natural responses to stress. But when they become persistent, they can leave us feeling stuck in a loop of overwhelm. Somatic practices don’t try to fight these feelings—they meet them where they live: in the body.
By gently guiding the nervous system out of survival mode and into regulation, these tools can help you feel safer, more grounded, and more able to respond to life from a place of calm.
What Somatic Exercises Can Offer
1. Immediate Relief
Helps deactivate the “fight or flight” response by engaging the parasympathetic system
Eases physical symptoms like muscle tension, shallow breathing, and racing thoughts
Brings you back to the present moment through grounding and sensory awareness
2. Emotional Regulation
Builds awareness of how anxiety shows up in your body
Helps you catch early signs of dysregulation before they spiral
Supports the completion of stress cycles, allowing tension to release rather than stay stuck
3. A Stronger Mind-Body Connection
Reconnects you with your body in a safe, supportive way
Creates the foundation for emotional resilience by restoring a sense of internal safety
Encourages mindful presence, which helps quiet anxious thoughts
4. Long-Term Support
Shifts patterns of chronic tension and stress response
Encourages regular nervous system care, which benefits both mental and physical health
Complements other tools—like therapy, mindfulness, or coaching—for a more integrated approach
When anxiety shows up in the body, the body can become the pathway to healing. These somatic tools aren’t quick fixes—but they are gentle, repeatable ways to return to safety, again and again.
