5 SOMATIC PRACTICES FOR ANXIETY
Discover five effective somatic practices to reduce anxiety and improve your nervous system health.
Anxiety can be debilitating, but relief is often within reach through simple, effective somatic practices. These exercises reconnect you with your body, helping to release tension and calm your nervous system. At NEUROFIT, we've seen firsthand how these practices can reduce anxiety and improve overall well-being. Here are five somatic practices for anxiety that you can start using today.
What Are Somatic Practices?
Somatic practices focus on the mind-body connection. They help you become more aware of your body's physical sensations and release stored tension, reducing anxiety within minutes. At NEUROFIT, we use data-driven somatic exercises because they effectively engage the nervous system, promoting stress relief, relaxation, and balance.
By using somatic practices you can regulate your nervous system back into balanced 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 straightforward yet powerful way to alleviate anxiety by stimulating the nervous system and promoting relaxation. This exercise involves gently tapping different parts of your body to release tension and restore balance.
Stand comfortably.
With balled fists, rhythmically tap your chest.
Move to your arms, torso, and legs, tapping gently but firmly.
Take deep breaths as you tap, focusing on the sensations in your body.
Body tapping shifts your focus from anxious thoughts to physical sensations, helping you feel more grounded and present. Our app data shows that this exercise is particularly effective for reducing anxiety.
2. Belly Ball Rolling
This technique uses a small, soft ball to massage the abdominal area, helping to bring awareness to your enteric nervous system, release tension, and improve digestion.
Lie on your stomach with a small, inflatable ball 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 relieves physical tension in your stomach and creates a sense of calm and relaxation, making it perfect for addressing anxiety.
3. Eye Press Breathing
Eye press breathing is a stillness-based exercise that calms the nervous system, reducing 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 activates the parasympathetic nervous system, promoting relaxation and reducing anxiety, shifting your nervous system into the stillness state.
4. Arm and Leg Squeezes
Arm and leg squeezes are grounding techniques that 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.
Stand or sit 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 helps shift your focus from anxious thoughts to physical sensations, promoting a sense of calm and grounding. Our in-app data shows that arm and leg squeezes are effective for people experiencing emotional imbalances due to nervous system dysregulation.
5. Sacred Rage
Sacred Rage allows you to release pent-up anger and frustration in a healthy and controlled way. This technique helps 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 is a powerful way to release negative emotions and reduce anxiety, helping you to feel more balanced and at peace.
Personalized Somatic Practices 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, 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 practices for anxiety?
Practicing these exercises daily or whenever you feel anxious is beneficial. 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 relieving anxiety.
How long do somatic exercises take to relieve anxiety?
Somatic exercises usually take 2-5 minutes to relieve anxiety. Our in-app data shows that 95% of users report relief from real-time anxiety within just 5 minutes.
How does NEUROFIT help with anxiety management?
The NEUROFIT app offers a curated catalog of somatic exercises designed to balance the nervous system and reduce anxiety. With daily check-ins, in-app HRV measurement, and personalized recommendations, NEUROFIT helps you reduce anxiety quickly and improve your overall well-being.
The NEUROFIT App's personalized coaching insights help you pinpoint what your nervous system needs most.
By incorporating these five simple somatic practices into your daily routine, you can effectively shut off anxiety 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.
