5 SOMATIC THERAPY EXERCISES YOU CAN USE NOW
Learn five powerful somatic therapy exercises to quickly relieve stress and reset your nervous system.
If you're feeling overwhelmed, anxious, or burnt out, you might find relief in somatic therapy exercises. These techniques are designed to help you reconnect with your body, release tension, and reset your nervous system within minutes. Let's explore five powerful somatic therapy exercises that can help you feel better quickly.
What Are Somatic Therapy Exercises?
Somatic therapy exercises focus on the connection between the mind and body30238-1). These exercises help you become more aware of your physical sensations, release tension stored in your muscles, and switch off your nervous system's stress response.
By tuning into your body's needs, you can effectively manage stress, re-balance your nervous system, and improve your overall well-being.
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
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.
Focus on 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. 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.
3. 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.
4. Sacred Rage
Sacred Rage is an exercise that allows you to release pent-up anger and frustration in a healthy and controlled way. This technique can help 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.
Sacred rage can be a powerful way to release negative emotions and reduce anxiety, helping you to feel more balanced and at peace. For more techniques like this, explore how play can help balance the nervous system.
5. Standing Breath of Fire
Standing Breath of Fire is a highly energizing exercise that uses rapid, rhythmic breathing to activate your nervous system. This exercise is particularly effective for cutting through morning brain fog or an afternoon slump, making you feel more awake and alert.
Stand with your feet shoulder-width apart, arms either down at your side or above your head for a challenge.
Place more emphasis on the out-breaths, making them audible.
Start with slow breaths, and increase the speed as feels comfortable to you.
By activating both the sympathetic and parasympathetic nervous systems, this exercise helps to shift your body into a high-energy Play state, speeding up your heart rate and blood flow, and sending more oxygen to your brain to wake you up in 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's personalized coaching insights help you pinpoint what your nervous system needs most.
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 therapy 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 three 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.
Taking the time to care for your nervous system lays the groundwork for a balanced and healthy life. And you can effectively shut off stress whenever needed and enhance your overall well-being by updating your daily routine to include these five simple somatic therapy exercises.
