Anxiety and panic attacks can be overwhelming, leaving you feeling trapped in a cyclone of fear and physical discomfort. When words fall short and conventional coping mechanisms seem to miss the mark, somatic exercises offer a more grounded path to calm. Somatic therapy emphasizes the connection between the mind and body, using movement and body awareness to release tension and reorganize your nervous system.
In this comprehensive article, we investigate ten powerful somatic exercises designed to alleviate the grip of anxiety and panic. Whether you’re in the midst of an episode or proactively seeking inner peace, these exercises can be your anchor, helping you find serenity through the language of your body.
What is Somatic Therapy
Somatic therapy is a therapeutic technique that focuses on the MIND-BODY CONNECTION to bring about healing. It operates on the principle that trauma, stress, and anxiety can manifest not only mentally but also physically, in the form of muscle tension, shallow breathing, and other bodily symptoms.
Somatic Therapy is the approach that blends physical movement, deep breathing, and mindfulness practices to encourage the release of pent-up tension and emotional blockages.
By tuning into the body’s signals and actively engaging with them through movement and mindful awareness, you can tap into your body’s innate ability to self-regulate and return to a state of balance. Through somatic therapy, you learn to recognize and address the physical manifestations of psychological distress (particularly anxiety), paving the way for holistic healing.
Anxiety and Somatic Therapy
Somatic therapy will help you to manage anxiety symptoms by focusing directly on the body. It will teach you to recognize the physical sensations linked to anxiety and identify triggers and patterns.
The benefits of somatic therapy for anxiety include not only immediate symptom relief, like less muscle tension and slower breathing but also long-term stress resilience. Somatic practices foster a deeper connection with the physical self, leading to better emotional balance.
They will teach you to stay present, and effectively reduce overwhelming anxiety thoughts, and worries. By promoting bodily awareness and control, somatic therapy supports peace and stability, complementing traditional treatments for anxiety.
#1 Grounding
Grounding exercises reconnect you with the present moment.
Begin by standing straight, feet shoulder-width apart. Close your eyes, and slowly shift your weight from one foot to the other, noticing the subtle adjustments your body makes to maintain balance. Engage all your senses by naming three things you can hear, see, feel, and smell.
This simple act shifts your focus away from racing thoughts, grounding you in the here and now.
#2 Belly Breathing
Calm your nervous system with belly breathing.
Find a comfortable seated position and place one hand on your chest and the other on your belly. Inhale deeply through your nose, feeling your abdomen expand and imagining you’re filling a balloon in your stomach. Exhale slowly through pursed lips, noticing the downward motion of your hand as you release the breath.
This type of breathing helps to lower your heart rate and signal to your body that it’s time to relax.
#3 Progressive Muscle Relaxation
Progressive muscle relaxation is a somatic technique that involves tensing and then relaxing each muscle group in your body.
Start by scrunching your toes tightly for a few seconds, then release. Move up to your calves, thighs, and so on, until you’ve reached your facial muscles. Focus on the contrast between tension and relaxation, allowing your body to acknowledge and then release the buildup of stress.
#4 Hug Yourself
The power of touch is remarkable.
Standing or sitting, wrap your arms around your body as if you’re giving yourself a hug. Take note of the warmth and pressure against your chest, which can trigger the release of oxytocin, a hormone associated with feelings of safety and calm. Hold the hug for a few deep breaths, and feel the tension melt away.
#5 Body Scan Meditation
Body scan meditation directs your attention to various parts of your body, noticing any areas of tension or discomfort without judgment.
Start at your feet, and work your way up, focusing on the physical sensations as you breathe deeply. This exercise can help you become more aware of how your body responds to stress and learn to release areas of tightness.
#6 The Releasing Sigh
A deep, audible sigh can be incredibly cathartic.
Take a deep breath in through your nose, expand your belly, and then exhale with an audible sigh, releasing any physical and emotional tension. This exercise stimulates the vagus nerve, which can help regulate your heart rate and induce a sense of relaxation.
#7 Flowing Body Movements
To practice flowing body movements, stand with your feet shoulder-width apart. Begin to move your body in any way that feels natural — swaying side to side, gently bouncing, rolling your shoulders, or shaking your arms.
The goal is to invite fluidity and ease into your physical experience, disrupting the rigidity that often accompanies anxiety.
#8 The Somatic Play
Engage in activities that encourage playfulness and creativity, such as dancing, drawing, or playing an instrument. By allowing your body to express itself in non-verbal ways, you can release pent-up energy and interrupt anxious thought patterns.
The key is to immerse yourself in the experience and enjoy the process without judgment.
#9 Pretend Physical Therapy
This somatic exercise involves mimicking physical therapy-type movements. For instance, slowly bend and straighten your fingers, rotate your wrists, or roll your ankles.
This deliberate, gentle movement helps ground you in your body and engage with the present moment, providing a much-needed break from anxious thoughts.
#10 Vibrational Release
Vibrational release involves creating gentle vibrations throughout the body to shake off tension.
Start by bouncing lightly on the balls of your feet, gradually increasing the intensity until your whole body feels the vibrations. Imagine you’re a tree in the wind, swaying with an invisible force that loosens your trunk and limbs. After a minute or so, gradually slow down and come to a stop, breathe deeply, and notice how you feel.
Incorporating somatic exercises into your daily routine can significantly reduce the impact of anxiety and help you manage panic attacks effectively. Remember, these exercises are not a one-size-fits-all solution, but a toolkit for you to explore your inner landscape and find the methods that resonate with you.
