5 SOMATIC STRESS RELEASE EXERCISES
Learn five somatic stress release exercises to quickly reset your nervous system and improve well-being.
Stress is an inescapable part of life, but how we manage it can make a world of difference. At NEUROFIT, we focus on helping you reduce stress and burnout through scientifically-backed methods.
One data-driven approach we emphasize is somatic stress release, a powerful approach that can help you reset your nervous system and find relief within minutes.
What is Somatic Stress Release?
Somatic stress release focuses on the connection between the mind and body. These exercises help you become more aware of your physical sensations, release tension stored in your muscles, and shut off your nervous system's stress response.
They are highly effective for addressing chronic stress and burnout by targeting the body's afferent nerves, which run from the body to the brain.
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
By tuning into your body's needs, you can effectively manage stress, re-balance your nervous system, and improve your overall well-being.
The Science Behind Somatic Stress Release
The nervous system is responsible for regulating many of our body's functions, including our response to stress. Chronic stress can lead to an accumulation of allostatic load, which alters our body's baseline stress level and narrows our Window of Tolerance.
A balanced nervous system is better prepared to handle stress and challenges.
This makes it easier for us to shift into dysregulated states even in response to relatively minor stressors, like fight-or-flight or shutdown states at the bottom of tbe NEUROFIT Ring:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
Somatic stress release exercises are designed to broaden this window, making the nervous system more resilient and flexible.
By regularly practicing these techniques, you can improve your emotional balance, increase your creativity, and enhance your overall well-being.
Somatic Stress Release Techniques
1. Body Tapping
Body tapping is a simple yet powerful way to reset the nervous system, release tension, and bring awareness to different parts of your body.
Stand in a comfortable position.
Use balled fists to gently tap your body starting from your upper chest and working outwards towards your arms and legs.
Pay special attention to areas that feel tense or sore.
Tap firmly, to the point where each tap is noticeable but not painful.
Take deep breaths as you tap for a few minutes, allowing yourself to relax more and more with each exhale.
This exercise helps improve mind-body awareness and brings your focus to the present moment, reducing stress and promoting mental clarity.
2. Cannon Breath
Cannon is a 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, breathe in and hold, 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 reducing fight-or-flight activation in the body within a few minutes.
3. Tree Shaking
Tree Shaking uses repeated arm movements to release any stored tension from the shoulders and upper body. Its 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 as you do so.
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.
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.
Practical Applications of Somatic Stress Release
By integrating somatic stress release exercises into your daily routine, you can significantly improve your quality of life. Here are some practical examples of how you can use these techniques:
Morning Routine: Start your day with a few minutes of body tapping to wake up your body and mind.
Work Break: Use tree shaking or cannon breath during breaks to release tension and reset your focus.
Pre-Sleep: Incorporate eye press breathing into your bedtime routine to prepare your body for restful sleep.
Stressful Situations: When feeling overwhelmed, use arm and leg squeezes to ground yourself and reduce anxiety.
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
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 guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.
Frequently Asked Questions
What are somatic stress release exercises?
Somatic stress release exercises focus on the mind-body connection, helping you become more aware of physical sensations and release tension stored in the muscles. These exercises 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.
