5 SOMATIC EXERCISES TO OVERCOME FEAR AND PANIC
Learn five powerful somatic exercises to quickly overcome fear and panic and balance your nervous system.
Fear and panic can be overwhelming and significantly affect your well-being and overall quality of life.
Fortunately - at NEUROFIT we’ve developed somatic exercises designed to help you overcome these intense emotions quickly and effectively. Here's a closer look at five powerful exercises you can use anytime to regain control and calm your nervous system.
What Are Somatic Exercises?
Somatic exercises focus on the mind-body connection, helping you become more aware of physical sensations and release tension stored in your muscles.
These exercises are particularly effective for addressing chronic anxiety and panic by balancing the nervous system, shifting it out of a Sympathetic or Overwhelm state into a regulated 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 fear and panic, re-balance your nervous system, and improve your overall well-being. Here are five somatic exercises that can help you overcome fear and panic within minutes.
1. Body Tapping
Body tapping is a simple yet powerful technique to reset the nervous system and release tension.
Start by standing comfortably.
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 enough to notice each tap but not so hard that it causes pain.
Take deep breaths as you tap, allowing yourself to relax more with each exhale.
This exercise improves mind-body awareness and helps you focus on the present moment, reducing stress and promoting mental clarity.
2. Eye Press Breathing
Eye press breathing combines gentle pressure on the eyes with deep breathing to calm the nervous system.
Sit or lie down in a comfortable position.
Close your eyes and place your wrists gently over them, applying gentle pressure.
Take slow, deep breaths into your belly, focusing on the sensation of the pressure and your breath.
Continue this practice for a few minutes, allowing yourself to sink into a state of relaxation. It's a great exercise to use right before bed to prepare your body for sleep.
3. Arm and Leg Squeezes
Arm and leg squeezes are a great way to bring awareness back to your body and release tension doing so.
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.
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 designed to release pent-up emotion in a healthy and controlled way. This technique can help reduce fear and panic by allowing you to express and clear negative emotions from the body.
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 is a highly effective exercise for discharging stored tension and resetting your nervous system.
5. Heart-Focused Breathing
Heart-Focused Breathing helps engage the vagal brake to calm your nervous system.
Sit or lie down in a comfortable position.
Place one hand on your heart and the other on your lower belly.
Inhale deeply into your lower abdomen, feeling your belly rise.
Exhale slowly, focusing on the sensation of your breath and the rhythm of your heartbeat.
Notice the sensation of warmth build in your heart area as you take gentle breaths for 2 to 3 minutes.
This exercise helps to bring your focus back to your body and heart, promoting a sense of calm and grounding.
Personal Insights and NEUROFIT's Approach
At NEUROFIT, we understand the importance of somatic exercises in managing fear and panic. Our journey began with personal struggles with stress and burnout, leading us to develop a science-backed approach to nervous system regulation.
The NEUROFIT app offers a variety of 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 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 fear and panic?
Somatic exercises can provide 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 managing fear and panic?
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 fear and panic quickly and improve your overall well-being.
By adding these five simple somatic exercises into your daily routine, you can effectively shut off fear and panic 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.
