4 SOMATIC EXERCISES FOR FOCUS AND MENTAL CLARITY
Learn four somatic exercises to instantly improve your focus and mental clarity.
What Are Somatic Exercises?
Somatic exercises focus on the mind-body connection, helping you become more aware of physical sensations and release stored tension. This approach is particularly effective for rebalancing the nervous system, which in turn enhances cognitive functions such as focus and mental clarity.
The goal of these exercises is to shift your nervous system out of activated, overwhelmed and shutdown states, into the regulated states at the top of the NEUROFIT Ring:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
By engaging in somatic exercises, you can shift your nervous system from a state of stress or dysregulation to a more balanced, focused state. Here are four exercises you can do today to make a significant difference.
1. Body Tapping
Body tapping is a simple yet effective technique to reset your nervous system and bring your focus back to the present moment. This exercise helps release tension and increases bodily awareness, clearing away brain fog.
Stand comfortably and use balled fists to gently tap your body, starting from your upper chest and moving outward to your arms and legs.
Focus on areas that feel tense or sore.
Tap firmly but not painfully, and take deep breaths as you tap.
Continue for 2-3 minutes, allowing yourself to relax more with each exhale.
This exercise improves mind-body awareness and helps you focus on the present moment.
2. Standing Breath of Fire
Standing Breath of Fire is a simple but activating exercise that uses fast-paced breathing to activate the nervous system into the high-energy Play state. This exercise is highly effective for adding energy to the nervous system and increasing blood flow, to cut through the cloudiness of brain fog.
Stand with your feet shoulder-width apart, and arms either down at your side (or above your head for a challenge).
Place more emphasis on the out-breaths, making them audible.
Start with slow breaths, and increase the speed as feels comfortable to you.
Continue this practice for a few minutes, then relax and notice the difference in how your gut feels afterward.
By activating the sympathetic nervous system, this exercise helps to kickstart your body into a higher-energy Play state.
Shifting into the Play State speeds up your heart rate and blood flow, sending more blood and oxygen to the brain.
3. Arm and Leg Squeezes
Arm and leg squeezes can help bring awareness back to your body and release tension. This exercise increases circulation and helps you connect with your body.
Sit or stand comfortably and start with one arm.
Use your opposite hand to gently squeeze your arm, starting at the shoulder and working your way down to the fingers.
Repeat on the other arm, then move to your legs, starting at the thigh and working down to the toes.
Take deep breaths as you squeeze, focusing on the sensation and pressure.
This exercise is grounding in nature and strengthens your mind-body connection. For more techniques on how to relieve anxiety, check out [these exercises](5-somatic-exercises-for-anxiety).
4. Butterfly
Butterfly combines rhythmic movements of the upper and lower body with rhythmic breating to reset the nervous system. This technique is a NEUROFIT community favorite, and for reducing stress quickly and enhancing focus.
Stand with your feet shoulder-width apart.
Bend your knees, inhale, and bring your elbows into your knees.
Straighten your legs, exhale powerfully, look up, and open your arms wide, straight out to the side.
Repeat this motion for a few minutes and notice how your mental clarity shifts with each breath and movement.
Butterfly adds energy to the body in a more rhythmic way, shifting your nervous system into the Play state - which is also known by many athletes and high-performers as the "Flow State".
Personal Insights and NEUROFIT's Approach
At NEUROFIT, we've seen firsthand how effective somatic exercises can be for managing brain fog and improving cognitive function. Our journey began with personal struggles with chronic stress and burnout, leading us to develop a science-backed approach to nervous system regulation.
The NEUROFIT App's guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.
The NEUROFIT app offers personalized somatic exercises designed to help you balance your nervous system and relieve stress quickly. Our data shows that 95% of users report relief from real-time stress within just five minutes of using our BALANCE training exercises.
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
Frequently Asked Questions
What is brain fog, and what causes it?
Brain fog is a term used to describe feelings of confusion, forgetfulness, and lack of focus. It can be caused by chronic stress, poor sleep, diet, inactive lifestyle, and other lifestyle factors.
How can nervous system regulation help with brain fog?
Nervous system regulation techniques reduce stress, improve sleep, enhance focus, and improve blood flow to the brain, which all help clear away the symptoms of brain fog.
What are some practical ways to regulate the nervous system?
Practical ways to regulate the nervous system include deep breathing exercises, somatic exercises, regular physical activity, mindfulness meditation, and maintaining a consistent sleep routine.
How can the NEUROFIT app help with brain fog?
The average active NEUROFIT member reports 54% less stress after just one week, significantly reducing brain fog and enhancing mental clarity. The app's personalized exercises and AI Coach make it a powerful tool for reducing stress and improving focus within minutes.
The NEUROFIT App's AI Coach helps you resolve persistent stress with quick, secure and private text-based conversations.
By using these four simple somatic exercises when needed, you can effectively combat brain fog and improve your cognitive function. Taking the time to care for your nervous system lays the groundwork for a balanced and healthy life.
