5 SOMATIC EXERCISES TO RESOLVE BURNOUT
Learn 5 effective somatic exercises to beat burnout, reset your nervous system, and de-stress in minutes.
Burnout can feel overwhelming, but the right somatic exercises can help you reset your nervous system and find relief in just a few minutes. At NEUROFIT, we focus on helping you manage stress effectively through scientifically-backed methods. Here are five powerful exercises you can use to combat burnout and restore balance.
What Are Somatic Exercises?
Somatic exercises target the connection between your mind and body. They help you become more aware of physical sensations, release tension stored in your muscles, and shut off your nervous system's stress response.
These body-based exercises are especially effective for addressing chronic stress and burnout. They repattern our body's learned stress responses, and reduce built-up stress in the body:
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
1. Body Tapping
Body tapping is a simple yet powerful 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. Cannon Breath
Cannon is a breathing technique that uses breath retention, conscious muscle tension, and powerful exhales to calm your nervous system.
Stand in a comfortable position.
Hold your arms straight out at your sides, take a deep breath in and hold it, and ball your fists.
Squeeze your arms shut slowly while holding your breath, as if you were closing a very heavy door.
When your hands reach your chest, let out a powerful exhale and release the tension in your arms and shoulders.
This exercise is a NEUROFIT community favorite for quickly reducing fight-or-flight activation and shifting back into a balanced nervous system state.
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
3. Tree Shaking
Tree Shaking uses repeated arm movements to release stored tension from the shoulders and upper body, making it a great choice after you've been working at your 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 flush out stored tension from the upper body, providing immediate stress relief.
4. 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.
5. 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.
Personal Insights and NEUROFIT's Approach
At NEUROFIT, we've seen how effective somatic exercises can be for stress management. 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 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.
