Somatic Tools for Calming the Nervous System

When anxiety shows up in the body, we often feel like something is wrong with us—but in truth, it’s our nervous system doing its best to protect us. The key is learning how to work with that system, rather than against it. In somatic coaching, we explore a range of practical tools that support you in gently reconnecting with your body, calming your system, and building emotional steadiness from the inside out.

None of the tools we explore involve TOUCH and nothing is ever MANDATORY. However, it’s often worth staying curious and giving things a chance—even those we’ve previously found difficult. For example, many people find breathwork frustrating or unhelpful at first. That’s completely valid and it’s never something we force. But there are many different ways to work with the breath and sometimes, trying a new approach—or simply practicing with a guide—can make a surprising difference. You’ll never know.

Below are some of the tools we may explore together:

1.Grounding

Grounding helps anchor you in the present moment by connecting your attention to the body and to the earth. This might include sensing your feet, placing your hands on a solid surface, or using weight and pressure to create a sense of stability and containment.

2. Somatic Awareness

Cultivating awareness of your inner body sensations—tension, temperature, breath, movement—is foundational to somatic work. Over time, this awareness builds the capacity to notice early signs of stress or overwhelm and respond before they escalate.

3. Resourcing

Resourcing involves identifying and accessing internal or external experiences that create a sense of safety, strength, or comfort. These “anchors” might be a memory, a supportive relationship, an image, or even a physical object. Resourcing helps the nervous system feel more supported and less reactive.

4. Breathwork

Breath is one of the most direct ways to influence the nervous system. We explore simple, conscious breathing practices that support calm, presence, and embodied connection. Some techniques may be energizing, others grounding. The goal is to find what works best for you.

5. Completing Stress Responses

Completing stress responses means allowing your body to finish the natural movements—like shaking or swaying—it couldn’t express during past stress or fear. These simple actions help release stored tension, restore nervous system balance, and bring a sense of calm.

6. Mindfulness

Somatic mindfulness is not about stopping thoughts—it’s about noticing what arises in the body and mind with curiosity, compassion, and non-judgment. This gentle orientation supports nervous system regulation and emotional flexibility.

7. Self-Containment

When emotions feel too big, containment tools help create a sense of internal boundaries. These may include butterfly hugs, leg presses, holding a weighted object, or wrapping yourself in a blanket. These simple techniques can make intense emotions feel more manageable.

8. Shaking and Tremoring

Inspired by natural trauma release mechanisms seen in animals, guided shaking or tremoring can help the body discharge excess energy and “turn off” the internal alarm system of anxiety. This is always introduced in a safe and paced way.

9. Titration

Instead of diving into overwhelming experiences all at once, titration helps you gently approach difficult sensations in small, manageable doses. This prevents overload and supports long-term integration and healing.

10. Somatic Cognitive Behavioral Tools (SCBT)

Together, we look at the mind-body loop: how thoughts, beliefs, and behavior patterns influence your nervous system. We’ll work with simple cognitive tools in a body-based way—addressing stuck beliefs or self-critical patterns through a somatic lens.

11. Pendulation

Pendulation is a somatic technique that gently guides you to move between tension and ease, helping your nervous system release anxiety in a manageable, grounded way. It builds resilience by teaching your body that it’s safe to feel and recover, one small step at a time.

What Works Is Personal

Not every tool will resonate with every person—and that’s not only okay, it’s expected. Some people feel calmed by orienting techniques, while others find them agitating. One person may love shaking, another might prefer stillness. Our work together is about discovering what feels supportive for your unique system.

You don’t need to worry if something on this list feels strange, unfamiliar, or even off-putting. Nothing will ever be pushed or forced. Everything is offered as an invitation, and we’ll move at a pace that honors your comfort and capacity.

Our goal is simple: to find what helps you feel steadier, safer, and more connected—in your own way, and in your own time.