5 SOMATIC EXERCISES FOR ANXIETY
Use these 5 somatic exercises to relieve your anxiety in minutes and strengthen your mind-body connection.
Anxiety is something many of us battle with, but relief can often be found in simple yet effective practices.
Somatic exercises are designed to help you reconnect with your body, release tension, and relieve feelings of anxiety in minutes. Our NEUROFIT App data shows that over 95% of our community reports anxiety relief after just 5 minutes of using our exercises.
Here are 5 somatic exercises for anxiety that you can start using today.
What Are Somatic Exercises?
Somatic exercises strengthen your the mind-body connection, helping you become more aware of physical sensations and release stored tension to reduce anxiety within minutes. These exercises work by engaging the nervous system and using the body's natural movements to promote relaxation.
At NEUROFIT, our goal with somatic exercises is to help you spend less time feeling anxious, and more time in 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.
1. Body Tapping
Body tapping is a simple yet powerful way to release tension and anxiety. This exercise involves gently tapping different parts of your body to stimulate the nervous system and promote relaxation.
Start by standing or sitting comfortably.
With balled firsts, start to rhythmically tap your chest.
Then, tap down your arms, chest, and torso.
Move to your legs and feet, tapping gently but firmly.
Take deep breaths as you tap, focusing on the sensations and rhythm in your body.
Body tapping can quickly shift your focus from anxious thoughts to the physical sensations, allowing you to feel more grounded and present.
2. Belly Ball Rolling
Lie on your stomach with a small, inflatable ball (or blanket, if you don't have one) placed under your belly.
Gently roll your body over the ball, applying light pressure.
Breathe deeply and slowly, allowing the ball to massage your abdomen.
Continue rolling for 2-3 minutes, focusing on areas that feel particularly tense.
This exercise not only helps to relieve physical tension in your stomach, but also creates a sense of calm and relaxation.
3. Eye Press Breathing
Eye press breathing is a simple stillness-based exercise that can help to calm the nervous system and reduce anxiety before bed.
This technique involves gently pressing your wrists against your closed eyes, while practicing deep diaphragmatic breathing.
Find a comfortable seated or lying position.
Close your eyes and place the palms of your hands over your eyes, applying gentle pressure.
Take deep, slow breaths into your belly, in through your nose and out through your mouth.
Continue this for 3-5 minutes, focusing on the sensation of your breath and the pressure on your eyes.
Eye press breathing can help to activate the parasympathetic nervous system, promoting relaxation and reducing anxiety and shifting your nervous system into the stillness state.
4. Arm and Leg Squeezes
Arm and Leg Squeezes is a grounding technique that can help to reduce anxiety by shifting your awareness back to your physical body. This exercise involves gently squeezing your arms and legs to release tension and promote relaxation.
Sit or lie down in a comfortable position.
Start with your right arm, using your left hand to gently squeeze from your shoulder down to your fingertips.
Repeat on your left arm, then move to your legs.
Use both hands to gently squeeze from your thighs down to your ankles.
Take deep breaths as you squeeze, focusing on the sensation and pressure.
This exercise can help to shift your focus from anxious thoughts to the physical sensations, promoting a sense of calm and grounding. Our app data has shown that Arm and Leg Squeezes are particularly effective for people experiencing emotional imbalances due to nervous system dysregulation.
5. Sacred Rage
Sacred Rage is an exercise that allows you to release pent-up anger and frustration in a healthy and controlled way. This technique can help to reduce anxiety by allowing you to express and release negative emotions like anger.
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.
After a few minutes, take a deep breath and slowly exhale, allowing yourself to relax.
Sacred rage can be a powerful way to release negative emotions and reduce anxiety, helping you to feel more balanced and at peace. For more techniques like this, explore how play can help balance the nervous system.
Personalized Somatic Exercises with NEUROFIT
At NEUROFIT, we believe in the power of simple, effective habits to transform your well-being. Our NEUROFIT app offers personalized somatic exercises tailored to your unique needs, helping you to reduce anxiety in minutes and improve your nervous system health.
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
By using these somatic exercises daily when needed, you can experience significant relief from anxiety and enjoy a greater sense of peace and balance.
Frequently Asked Questions
How often should I use somatic exercises for anxiety?
It's beneficial to practice these exercises daily or whenever you feel anxious. Consistency is key to seeing long-term results.
What are the best somatic exercises for anxiety?
Body Tapping, Arm and Leg Squeezes, Eye Press Breathing, Belly Ball Rolling, and Sacred Rage are all great somatic exercises for releasing anxiety.
How long do somatic exercises take to relieve anxiety?
According to our in-app data, somatic exercises usually take 2-5 mintues to relieve anxiety.
