5 SOMATIC EXERCISES TO REDUCE OVERWHELM
Discover five effective somatic exercises to quickly reduce overwhelm and reset your nervous system.
Overwhelm can be debilitating, but there are effective ways to manage it through somatic exercises. At NEUROFIT, we focus on balancing the nervous system to help you combat stress and regain control. Here are five powerful somatic exercises to combat overwhelm within minutes, and bring balance back to your life.
What Is Overwhelm?
Overwhelm is a state where the nervous system is bombarded with more input than it can handle.
This state involves a mix of both high-energy activation (Sympathetic state) and low-energy shutdown (Dorsal Vagal state). Therefore, when in Overwhelm, you may feel paralyzed, anxious, or both:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
Understanding the symptoms and causes of overwhelm, and recognizing this state allows you to take proactive steps to restore balance. Let’s explore five somatic exercises to help you reduce overwhelm and re-balance your nervous system within minutes.
1. Body Tapping
Body tapping is a simple yet effective technique to reset the nervous system and release tension.
Stand 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. Tree Shaking
Tree Shaking uses repeated arm movements to release stored tension from the shoulders and upper body. It’s great to use after you’ve been sitting at a desk for a while.
Bring your arms above your shoulders and stand shoulder-width apart.
Shake them around and remember to keep breathing steadily.
For a challenge, do this exercise for 2-3 minutes, keeping your arms above your shoulders as much as possible.
This exercise helps you flush out stored tension from the upper body, providing immediate stress relief.
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. It’s also a great exercise to use right before bed to prepare 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.
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 to reduce overwhelm 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.
This exercise 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. NEUROFIT 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.
