Do you experience anxiety? If so, you’re not alone. Anxiety is a common mental health condition that affects millions of people worldwide. It can cause a variety of symptoms, including racing heart, trembling, sweating, shortness of breath, and difficulty concentrating.
If you’re interested in trying somatic exercises for anxiety, there are a few things you should know. Sometimes called somatic movement or somatic healing, these practices work with the body’s natural responses to stress and anxiety. Somatic exercises are not a cure for anxiety, but they can be beneficial along with therapy and can be an effective way to manage anxiety symptoms and improve your overall well-being.
What Are Somatic Exercises?
Somatic exercises are a type of mind-body movement and somatic practice that focuses on increasing awareness of the body and its sensations. They are often used to improve body alignment, reduce stress, and relieve pain. Somatic exercises can be done in a variety of ways, but they typically involve slow, gentle movements that are performed with mindfulness and attention to detail.
They are sometimes called somatic stretching exercises or somatic movement training, depending on how they’re incorporated into a wellness routine.
How Do Somatic Exercises Help With Anxiety?
Somatic exercises can help with anxiety in several ways. One way is by helping to calm the nervous system. When we are anxious, our bodies go into a state of “fight or flight.” This is a natural response to danger, but it can also be triggered by everyday stressors. These are known as somatic responses to anxiety — physical signals the body sends when the nervous system feels threatened. Somatic exercises can help to activate the parasympathetic nervous system, which is responsible for the “rest and digest” response. This can help to reduce anxiety and promote relaxation.
Another way that somatic exercises can help with anxiety is by increasing body awareness. When we are anxious, we may become disconnected from our bodies. Somatic exercises can help us reconnect with our bodies and become more aware of our physical sensations. Think of them as practical somatic tools for anxiety — simple, accessible, and grounded in how the body actually works. This can help us to identify and manage our anxiety symptoms.
Anxiety can also cause our muscles to tense up, which can make us feel even more anxious. Somatic exercises can help to release muscle tension and promote relaxation.
Finally, somatic exercises can help us to develop a more positive relationship with our body. Anxiety can lead us to have a more negative view of our bodies. Somatic exercises can help us to appreciate our bodies and to learn to trust them.
Somatic Exercises For Anxiety
These somatic experiencing exercises, drawn from somatic movement and body-based healing traditions, can be done at home, in the morning, or whenever anxiety feels unmanageable.
Here are seven somatic exercises for anxiety:
1. Diaphragmatic Breathing:
Diaphragmatic breathing, also known as belly breathing, is a simple but effective way to calm the body and mind. It involves breathing deeply from the diaphragm, which is a muscle located below the lungs. When you breathe diaphragmatically, your stomach should rise as you inhale and fall as you exhale.
To practice diaphragmatic breathing:
- Find a comfortable position to sit or lie down.
- Place one hand on your chest and the other on your stomach.
- Breathe in slowly and deeply through your nose, allowing your stomach to rise.
- Exhale slowly through your mouth, allowing your stomach to fall.
- Continue breathing in this way for several minutes.
2. Grounding:
Grounding is a technique that helps to bring your attention back to the present moment and connect you to your body. It helps ease anxiety by reducing feelings of dissociation and overwhelm.
There are many different ways to ground yourself. One simple way is to focus on your breath and the feeling of your feet on the ground. You can also try grounding yourself through sensory awareness, such as noticing the sounds around you or the feeling of the sun on your skin.
3. Body Scanning:
A body scan is a meditation technique that involves bringing your awareness to each part of your body. Body scans can reduce anxiety because they can help us identify and release areas of tension.
To practice a body scan:
- Find a comfortable position to lie down.
- Close your eyes and bring your attention to your breath.
- Starting at your toes, bring your attention to each part of your body in turn. Notice any sensations that you feel, such as tension, relaxation, or warmth.
- If you find any areas of tension, try to soften and relax them.
- Continue scanning your body from your toes to your head.
4. Somatic Yoga:
Somatic yoga is a type of yoga that focuses on awareness of the body and breath. Somatic yoga can help reduce tension and promote relaxation.
There are many different somatic yoga poses that you can try. Some examples include:
- Cat-Cow: This pose helps to stretch and release the spine.
- Child’s Pose: This pose helps to calm the body and mind.
- Corpse Pose: This pose helps to promote deep relaxation.
5. Walking Meditation:
Walking meditation is a type of meditation that involves paying attention to the sensations of walking. It can help one to feel more grounded and bring attention to the present moment.
To practice walking meditation:
- Find a quiet place to walk.
- Begin walking slowly and deliberately.
- Pay attention to the sensations of your feet walking on the ground.
- If your mind wanders, gently bring it back to your breath and the sensations of walking.
- Continue walking for as long as you like.
6. Progressive Muscle Relaxation:
Progressive muscle relaxation (PMR) is a technique that involves tensing and relaxing different muscle groups in the body. It can reduce cortisol, the stress hormone that builds up during prolonged anxiety. Progressive muscle relaxation can also help alleviate muscle tension and promote relaxation.
To practice PMR:
- Find a comfortable position to lie down.
- Close your eyes and focus on your breath.
- Begin by tensing and relaxing the muscles in your feet.
- Continue tensing and relaxing the muscles in your legs, thighs, buttocks, abdomen, back, chest, arms, hands, and face.
- After you have tensed and relaxed all of your muscle groups, take a few deep breaths and relax.
7. Self-Massage:
Self-massage is a technique that involves massaging your own body, which can help release tension and promote relaxation.
You can massage any part of your body, but some areas that are particularly helpful for anxiety relief include the neck, shoulders, and head. To massage these areas, simply use your fingers to gently knead and rub the muscles.
Additional Somatic Exercises for Anxiety Relief
Butterfly Hug
The butterfly hug is a simple grounding exercise often used in trauma-informed care to create a sense of comfort and safety. It combines gentle bilateral tapping with slow breathing, which may help calm the nervous system. Many people use the technique when they feel overwhelmed, emotionally activated, or disconnected from their body.
- Cross your arms over your chest.
- Rest each hand on the opposite shoulder or upper arm.
- Alternate gentle taps left and right.
- Breathe slowly as you continue for 30 to 60 seconds.
This exercise is discreet, easy to use anywhere, and can help you feel more centered in the moment.
5-4-3-2-1 Grounding Exercise
The 5-4-3-2-1 method is a popular grounding technique that helps shift attention away from racing thoughts and back to the present moment. Anxiety often pulls the mind into future worries or worst-case scenarios. This exercise uses your senses to gently interrupt that cycle and reconnect you with what is happening right now. Let’s understand these numbers:
- Notice 5 things you can see.
- Notice 4 things you can touch.
- Notice 3 things you can hear.
- Notice 2 things you can smell.
- Notice 1 thing you can taste.
Take your time with each step. Many people find this especially helpful during moments of panic, overwhelm, or spiraling thoughts.
Box Breathing
Box breathing is a steady breathing pattern often used to reduce stress and improve focus. It helps regulate the breath, which can become shallow or fast during anxiety. Slowing your breathing may send signals of safety to the body and support nervous system balance.
The process:
- Inhale through the nose for 4 seconds.
- Hold the breath for 4 seconds.
- Exhale slowly for 4 seconds.
- Hold again for 4 seconds.
- Repeat for 4 to 6 rounds.
Keep your shoulders relaxed and avoid straining. This technique can be useful before meetings, after stressful moments, or anytime you need to reset.
4-7-8 Breathing
The 4-7-8 breathing method is designed to slow the body down and encourage relaxation. It is often used before sleep or during periods of heightened stress. The longer exhale may help activate the body’s calming response and release tension.
How to do:
- Inhale quietly through your nose for 4 seconds.
- Hold the breath for 7 seconds.
- Exhale slowly through the mouth for 8 seconds.
- Repeat for 3 to 4 rounds.
If the counts feel too long at first, shorten them slightly and build up over time. Gentle practice is more important than perfection.
Physiological Sigh
The physiological sigh is a natural breathing reflex the body already uses to regulate stress. It involves two short inhales followed by one long exhale. Research suggests this pattern may help reduce tension quickly by improving airflow and signaling relaxation.
Here’s a way on how to do it:
- Take one inhale through the nose.
- Add a second short inhale through the nose.
- Exhale slowly and fully through the mouth.
- Pause, then repeat 2 to 5 times.
This can be a helpful tool during stressful transitions, before difficult conversations, or when anxiety suddenly rises.
Tips For Practicing Somatic Exercises
Somatic exercises are a type of movement practice that focuses on awareness of the body and its sensations. They can be used to improve flexibility, strength, and balance, but they can also be used to reduce stress, improve mental health, and promote overall well-being.
Here are some tips for practicing somatic exercises:
- Find a quiet place: Somatic exercises are often done slowly and with gentle movements, so it’s important to have a space where you can focus on your body and your breath.
- Wear comfortable clothing: You may also want to remove your shoes and socks if that feels comfortable for you.
- Start slowly: Somatic exercises are often new and unfamiliar to people, so it’s important to start slowly and gradually increase the intensity and duration of your practice over time.
- Listen to your body: Don’t push yourself too hard, and stop if you feel any pain or discomfort.
- Focus on breath: Breathing is an important part of somatic exercise. Pay attention to the rhythm of your breath and how it feels in your body.
When Somatic Exercises Are Not Enough
Somatic exercises can be valuable tools for managing everyday stress and anxiety, but they may not fully resolve deeper or ongoing concerns. If anxiety continues to interfere with sleep, concentration, relationships, work, or your sense of well-being, extra support may be needed. Frequent panic attacks, trauma symptoms, emotional numbness, or feeling constantly on edge are also signs that self-help tools alone may not be enough.
Working with a therapist can help you understand the patterns driving anxiety and build strategies tailored to your needs. Therapy offers more than symptom relief—it can help create lasting change, emotional resilience, and a stronger sense of safety in your body and mind.
Conclusion
Somatic exercises and somatic healing practices can be a helpful way to manage anxiety symptoms, support anxiety relief, and improve overall well-being. These exercises are gentle and can be done anywhere and at any time. If you are dealing with anxiety, somatic practices can be a great way to help your body feel safe again.
Are you looking for support beyond self-help tools? The Compassion Practice offers somatic therapy for anxiety in Manhattan, Brooklyn, and virtual sessions across New York.
Frequently Asked Questions
What is the difference between somatic exercises and a regular workout?
A regular workout typically focuses on physical performance: building strength, burning calories, or improving endurance. Somatic exercises are different. They focus on internal awareness, like how your body feels from the inside out. The goal isn’t to push your limits but to tune into your nervous system, release stored tension, and restore a sense of calm. That’s why somatic movement is often used in therapy and mental health settings, not just fitness routines.
Can I do somatic exercises in the morning to manage daily anxiety?
Yes, and many people find morning somatic exercises especially helpful. Starting your day with a short body scan, diaphragmatic breathing, or gentle somatic stretching can set a calmer tone before the stress of the day builds up. Even 10 minutes of intentional movement in the morning can help regulate your nervous system and lower baseline anxiety levels throughout the day.
What are somatic responses to anxiety, and how do exercises help?
Somatic responses to anxiety are the physical signals your body produces when it feels threatened or overwhelmed, such as a tight chest, shallow breathing, tense shoulders, or an upset stomach. Somatic exercises work directly with these physical responses by helping the nervous system shift out of “fight or flight” mode. Over time, regular practice can train your body to recognize and release these tension patterns before they escalate.
Do somatic exercises help reduce cortisol levels?
Cortisol is the primary stress hormone, and chronic anxiety can keep it elevated for long periods of time. Somatic exercises, particularly breathwork, progressive muscle relaxation, and grounding techniques, activate the parasympathetic nervous system, which naturally signals the body to lower cortisol production. While somatic movement is not a medical treatment, it can be a meaningful part of a broader stress management plan.
What is somatic healing, and is it the same as somatic therapy?
Somatic healing is a broad term for any body-based practice that supports emotional and psychological recovery, including somatic exercises, breathwork, and movement. Somatic therapy, on the other hand, is a clinical approach delivered by a licensed therapist. At The Compassion Practice in NYC, somatic therapy goes deeper than self-guided exercises; it involves working with a trained professional to process trauma, anxiety, and stress stored in the body in a structured, therapeutic environment.
Can somatic exercises help with panic attacks?
Somatic exercises can be helpful during panic attacks because they focus on calming the body first. Panic often involves rapid breathing, dizziness, muscle tension, and a racing heart. Techniques like grounding, diaphragmatic breathing, and the physiological sigh may help reduce the intensity of these physical symptoms. While they may not stop every panic attack immediately, they can help you feel more anchored and in control.
Can I do somatic exercises every day?
Yes, many somatic exercises are gentle enough to practice daily. In fact, regular practice often works better than using them only during moments of stress. Short sessions of breathing, grounding, stretching, or mindful movement can help regulate the nervous system over time. Some people like using them in the morning to start the day, while others prefer them in the evening to unwind. The key is consistency and listening to your body. Even five to ten minutes a day can be beneficial.
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