As someone who has witnessed the profound effects of anxiety and stress on the body and mind, I’ve come to believe that somatic practices are an essential part of managing these experiences. Stress and anxiety are not just mental states—they’re deeply embodied. They manifest in tight shoulders, shallow breathing, a racing heart, and even chronic fatigue. That’s why, to truly manage anxiety and stress, we have to work with the body as much as the mind.
Somatic practices offer practical and powerful techniques to calm the nervous system and shift our body out of that constant “fight or flight” mode. When we feel anxious or stressed, our nervous system is often locked in a heightened state of alert, constantly scanning for danger, even if it’s not physically present. Somatic methods work by bringing the nervous system back into balance, giving the body permission to relax, release, and restore.
One of my favorite techniques is grounding, which involves becoming aware of the physical sensations in your body and feeling connected to the earth beneath you. This can be as simple as standing barefoot on the ground, sitting in a chair with your feet flat, or even lying down and noticing the support beneath your body. When we consciously feel this support, it sends a message to the brain that we’re safe, helping to ease anxiety.
Another powerful tool is breathwork. Many of us breathe shallowly when we’re anxious, which only heightens that sense of panic. Slowing down the breath, focusing on long, deep inhalations and even longer exhalations, activates the parasympathetic nervous system—the part of our nervous system responsible for rest and digestion. This kind of conscious breathing can quickly shift us out of an anxious state and back into calm.
Body scanning is another practice I recommend for stress management. By bringing attention to different areas of the body, you can notice where you’re holding tension—often in the jaw, shoulders, or stomach—and consciously relax those areas. This simple awareness allows you to release tension that you might not have even known you were carrying.
Incorporating these somatic practices into daily life doesn’t require a lot of time, but it does require intention. Even a few minutes of grounding, breathwork, or body scanning can dramatically reduce anxiety and stress, allowing us to move through the day with more ease and presence. I have witnessed profound improvements from dedicating as little as five minutes per day on these practices! Over time, those few minutes spent daily add up and allow for a shift to occur.
These practices are not just about managing stress in the moment, though—they help train the nervous system to stay regulated over time. The more we practice, the more resilient we become in the face of daily challenges.
If you’ve been struggling with anxiety or stress, I encourage you to explore these simple but powerful somatic techniques. You may find that by working with the body, you can access a level of calm and clarity that feels more sustainable and supportive than ever before.
