4 Somatic Practices That You Can Do to Calm Your Nervous System

Hey there! If you’ve ever felt overwhelmed by stress, disconnected from your body, or just in need of a little more calm in your life, you’re in the right place. Somatic therapies are a game-changer when it comes to healing trauma, reducing stress, and reconnecting your mind and body. The best part? You can start practicing them today—for free!

Somatic practices are all about tuning into your body’s wisdom. They help you release tension, process emotions, and build resilience in a way that feels natural and empowering. Whether you’re dealing with anxiety, chronic stress, or just want to feel more grounded, these practices can be your go-to toolkit for self-care.

I think it's so important to have tools on hand that you can use either in a stressful moment or on a daily basis as a part of your self-care in order to build resilience. 

Let’s dive into a few simple somatic practices you can try right now:

1. Grounding Techniques

Feeling anxious or disconnected? Grounding can help bring you back to the present moment.

• Stand or sit with your feet flat on the ground.

• Take 5 deep breaths, feeling the weight of your body pressing into the floor or chair.

• Use the 5-4-3-2-1 technique: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

This practice is great for calming your nervous system and fostering a sense of safety.

2. Somatic Breathing

When stress or anxiety hits, your breath is your best friend.

• Sit or lie down comfortably.

• Place one hand on your chest and the other on your belly.

• Inhale deeply through your nose, letting your belly rise (not your chest).

• Exhale slowly through your mouth, feeling your belly fall.

• Repeat for 5-10 minutes.

This simple technique activates your parasympathetic nervous system, helping you feel calmer almost instantly.

3. Somatic Self-Hug

Yes, hugging yourself can be incredibly soothing!

• Cross your arms over your chest, placing your hands on your shoulders.

• Gently rub your arms up and down in a soothing motion.

• Take slow, deep breaths as you do this.

This practice releases oxytocin (the “feel-good” hormone) and provides comfort when you’re feeling lonely or distressed.

4. Somatic Journaling

Sometimes, your body has a lot to say—and writing it down can help.

• Set aside 10-15 minutes to write freely about your physical sensations and emotions.

• Focus on how your body feels (e.g., tightness in your chest, warmth in your hands).

• Write without judgment, letting your thoughts and feelings flow onto the page.

This practice helps you process emotions and increases self-awareness over time.

Why Consistency Matters

The key to reaping the benefits of somatic practices is consistency. Even just 5-10 minutes a day can make a huge difference in how you feel. Think of it as building a toolbox of resilience—one that helps you navigate life’s ups and downs with more ease and grace. This has been a life changer for me. I feel more balanced and when something tough comes up in my life I can deal with it better.

Ready to Dive Deeper?

If you’re loving these practices and want to explore more, I’ve created a Somatic Therapies Toolbox Workbook just for you! Inside, you’ll find:

• Step-by-step instructions for even more somatic practices, over 20!

• A tracker to help you monitor your progress and see what works best for you.

• Space to reflect on your healing journey and celebrate your growth.

This workbook is designed to be your go-to guide for building resilience and reconnecting with your body. And the best part? It’s super easy to use and fits seamlessly into your daily routine.

👉 [Download Your Somatic Therapies Toolbox Workbook Here for $5.55!]

Remember, you have the power to take care of yourself at the highest level. When you do, you get to show up in the world as your most empowered, cared-for self. And that’s a gift not just to you, but to everyone around you.

Lots of love and care,
Xo, T
https://www.tinastinson.com

P.S. If you’re looking for even more support, join me on my Patreon page, The Soul Aligned Self-Care Insiders, where we dive deeper into self-care practices and build a community of like-minded souls. 💛