Somatic and Nervous System Regulation Techniques
What “body-based work” actually means in practice
When people hear the term somatic or nervous system regulation, a common question arises:
“What does this actually look like in a session?”
This is a very natural question. Many people feel drawn to body-based approaches, while at the same time feeling unsure because they do not know what to expect.
This article offers a grounded, practical picture of what somatic and nervous system–oriented work usually involves — and just as importantly, what it does not involve.
What are somatic and nervous system regulation techniques?
Somatic and nervous system regulation techniques focus on supporting the body’s natural ability to move out of stress and back toward a sense of safety and balance.
Rather than analyzing problems or working mainly with thoughts, this approach pays attention to:
bodily sensations,
patterns of activation and settling,
and simple, moment-to-moment ways of supporting regulation.
The aim is not to control the body or “make” it relax, but to create conditions in which regulation can happen more easily.
Key characteristics of this approach
You always have choice.
You are never expected to do anything automatically. You can try something, adjust it, pause, or decide not to continue. Choice is a central part of nervous system regulation.
There are many possible options.
Somatic work is not based on a single technique. There is a wide range of gentle, body-based possibilities, and together we explore which ones fit your nervous system best at a given time.
The work is non-invasive and not touch-based.
I do not touch clients. All practices are done by you, in your own body, guided verbally. This helps keep the process predictable and respectful of personal boundaries.
The pace is slow and responsive.
We are not trying to push through discomfort or force change. Regulation happens when the nervous system feels safe enough — not when it is pressured.
What might we actually do in a session?
Depending on your needs and your current state, sessions may include very simple, gentle ways of working with the body. Nothing is forced, and nothing happens all at once.
We might explore:
directing attention toward sensations that feel neutral, stable, or supportive,
breath-related practices that invite longer exhalation or natural sighing, without controlling the breath,
sound or small movements that can help the body release held tension,
learning to notice early bodily signs of stress or overload, before they escalate,
using grounding and sensory cues such as feeling your feet, noticing the room, or using supportive pressure,
or experimenting with simple, sometimes surprisingly effective body-based ways of helping your system settle or release built-up stress — for example through sound, gentle movement, pressure, or sensory input, etc.
There is always choice and flexibility. You can try something, modify it, pause, or skip it altogether.
Not every session looks the same, and not every option is used with every person.
Over time, the focus is on identifying a small set of practices that genuinely work for you, rather than doing many different things.
There is no “right way” to feel during these experiences. The aim is not perfect calm, but a more reliable sense of safety and recovery in your body.
Why this can be helpful for stress and anxiety
Many people living with chronic stress or anxiety already understand their situation intellectually. They often know why they feel the way they do — yet their body reacts faster than their thoughts.
Somatic and nervous system–oriented work offers practical ways to respond while stress is happening, not only after the fact.
With time and practice, this can support:
fewer overwhelming stress responses,
faster settling after activation,
greater trust in bodily signals,
and a more stable sense of inner ground in everyday life.
If you would like to explore this approach further, you can find more detailed articles on my blog, or reach out for an initial, no-obligation consultation.
