4 SOMATIC EXERCISES TO RELEASE TENSION AND STRESS
Learn four somatic exercises to quickly release tension and stress, helping you feel better in your body.
What Are Somatic Exercises?
Somatic exercises focus on the connection between the mind and body. They help you become more aware of your physical sensations, release tension stored in your muscles, and switch off your nervous system's stress response. This allows you to shift out of a Sympathetic, Overwhelm, or Dorsal Vagal stress state on the NEUROFIT Ring:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
By tuning into your body's needs, you can effectively manage stress, re-balance your nervous system, and improve your overall well-being. Here are four somatic exercises you can do today to help release tension and stress within minutes.
1. Body Tapping
Body tapping is a simple yet powerful way to reset the nervous system, release tension, and bring awareness to different parts of your body.
Start by standing in a comfortable position.
Use balled fists to gently tap your body starting from your upper chest and working outwards towards your arms and legs.
Pay special attention to areas that feel tense or sore.
Tap firmly, to the point where each tap is noticeable but not painful.
Take deep breaths as you tap for a few minutes, allowing yourself to relax more and more with each exhale.
This exercise helps improve mind-body awareness and brings your focus to the present moment, reducing stress and promoting mental clarity.
2. Body Shaking
Body shaking uses rhythmic movements to shake out stored tension from the nervous system.
Stand with your feet shoulder-width apart.
Bring your arms above your head and shake them around. Then, begin to shake your legs and torso as well.
Breathe steadily in through your nose and out through your mouth.
Continue this practice for a few minutes, noticing as the tension dissolves from your body.
This is a great exercise to wake the body up again after you've been sitting for longer periods of time, shifting the body out of stagnation into a more activated Play State.
3. Arm and Leg Squeezes
Arm and leg squeezes are a great way to bring awareness to your limbs and release tension.
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 increases circulation, and helps you connect with your body, providing a soothing and grounding effect.
4. Sacred Rage
Sacred Rage is an exercise that allows you to release pent-up anger and frustration in a healthy and controlled way.
Find a safe and private space where you can make noise and move freely. Grab a pillow, or something you can slam against the ground.
Stand with your feet shoulder-width apart, and take a deep breath in, while bringing the pillow high above your head.
As you exhale, let out a loud, primal exhale and slam the pillow against the ground.
Continue to repeat this motion, allowing yourself to fully express your anger and frustration through your movements and exhales.
Sacred Rage can be a powerful way to release negative emotions and reduce anxiety, helping you to feel more balanced and at peace.
Personal Insights and NEUROFIT's Approach
At NEUROFIT, we understand the importance of somatic exercises in managing stress. Our journey began with personal struggles with stress and burnout, leading us to create a science-backed approach to nervous system regulation.
The NEUROFIT app offers a personalized somatic exercise library designed to help you balance your nervous system and relieve stress in minutes. 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 are somatic exercises?
Somatic exercises focus on the mind-body connection30238-1), helping you become more aware of physical sensations and release tension stored in the muscles. They are highly effective for managing stress and improving overall well-being.
How quickly can somatic exercises relieve stress?
Somatic exercises can provide stress relief within two to five minutes. By engaging in these practices, you can quickly shut off your body's stress response and promote relaxation.
Can I perform somatic exercises anywhere?
Yes, somatic exercises can be performed anywhere, whether at home, at work, or even on the go. They are simple and require no special equipment, making them highly accessible and easy to add to your daily routine.
How does NEUROFIT help with stress management?
The NEUROFIT app offers a curated catalog of somatic exercises designed to balance the nervous system and reduce stress. With daily check-ins, in-app HRV measurement, and personalized recommendations, NEUROFIT helps you reduce stress quickly and improve your overall well-being.
By adding these four simple somatic exercises into your daily routine, you can effectively shut off stress whenever needed and enhance your overall well-being. Taking the time to care for your nervous system lays the groundwork for a balanced and healthy life.
