5 SOMATIC EXERCISES TO OVERCOME SHUTDOWN
Learn five somatic exercises to overcome Dorsal Vagal shutdown and reset your nervous system.
Experiencing a shutdown response can be overwhelming and paralyzing, leaving you feeling numb, burnt out, and emotionally drained.
However, there are effective somatic exercises that can help you reset your nervous system in minutes and overcome feelings of shutdown quickly. At NEUROFIT, we focus on helping you manage stress and regain balance through scientifically-backed methods. Here are five powerful exercises to combat shutdown and restore balance.
Understanding Shutdown
Dorsal Vagal shutdown is a state where the nervous system reacts to overwhelming stress by immobilizing you. Unlike the fight-or-flight response, which prepares your body for action, shutdown makes you feel stuck and detached. It's a protective mechanism that can become chronic if not addressed.
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
The symptoms of shutdown include:
Emotional numbness
Chronic fatigue
Lack of motivation
If these signs look familiar to you, it's time to take action to manage and overcome this state.
1. Wall Presses
Wall presses are a simple yet effective way to bring your awareness back to the present moment and activate your body.
Stand facing a wall with your feet shoulder-width apart.
Place your palms flat against the wall at shoulder height.
Lean into the wall at an angle, pressing firmly with your hands as if trying to push the wall away.
Hold the press for a count of five, then release.
Repeat for 1-2 minutes, focusing on the sensation in your arms and shoulders.
This exercise helps ground you and brings your focus back to your physical sensations, reducing feelings of numbness and detachment.
2. Body Tapping
Body tapping is a simple and effective technique that can help reset your nervous system and release stored tension.
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.
Body tapping improves mind-body awareness and helps you focus on the present moment.
This exercise is a great choice when you need to reduce stress quickly and find mental clarity.
3. 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.
Eye press breathing is a great exercise for calming the nervous system and preparing your body for sleep.
4. 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.
5. Sacred Rage
Sacred Rage uses controlled physical movements to release pent-up anger and frustration. This technique can help reduce shutdown by allowing you to express and release negative emotions.
Find a private space where you can be alone and make noise.
Allow yourself to feel the anger fully, without judgment.
Raise a pillow or medicine ball above your head while inhaling.
Slam the pillow onto the ground, exhaling powerfully or even yelling if needed, letting the sound help expel the anger.
Repeat this motion for 2-3 minutes, or until you feel a sense of release and calm.
Sacred Rage can be powerful and liberating, providing a safe outlet for intense emotions that can be hard to access.
Personal Insights and NEUROFIT's Approach
At NEUROFIT, our journey began with personal struggles with stress and burnout, leading us to create a science-backed approach to nervous system regulation. Our app offers a variety of somatic exercises designed to help you balance your nervous system and relieve stress quickly. Our in-app 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 connection, 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 five 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.
