4 Somatic Exercises for Anxiety That Calm Your Nervous System Naturally
Anxiety is the nervous system’s way of responding when something in our world feels unsafe or urgently in need of attention. We often attempt to manage anxiety by thinking or doing our way out of the feeling - distracting ourselves, problem-solving, endless worrying, or toughing it out.
While these may work temporarily, they can just as easily lead to tension, fatigue, or numbness. Anxiety tends to persist, or even get worse, when we ignore it or try to push it away.
A somatic approach to self-soothing involves turning your attention toward the body's present-moment experience of anxiety and bringing in internal resources such as breath, sensation, movement, and touch to help regulate the nervous system and release physical tension.
These techniques are not meant to "get rid" of anxiety, but to help your nervous system feel safe enough that it no longer has to stay in a constant state of activation.
If anxiety has been feeling overwhelming or difficult to manage on your own, working with a somatic therapist can help you understand the deeper patterns beneath your symptoms while building tools for lasting regulation.
The next time you’re feeling anxious, try one of these body-based techniques.
Relaxing with Breath
Box breathing is a very simple technique for slowing down in the moment. Like the sides of a square, each phase of breathing is done for an equal number of counts:
Inhale for 4 counts.
Hold breath in for 4 counts.
Exhale for 4 counts.
Hold breath after the exhale for 4 counts, then begin again.
Repeat for 3-6 cycles.
4-7-8 breathing is another very simple method with different counts for each phase of breath. By elongating the exhale, you can stimulate the parasympathetic nervous system, the part of the nervous system that brings calm and rest.
Find a comfortable place to sit with your back straight.
Close your lips and inhale through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale completely through your mouth making a whoosh sound for a count of 8.
This completes one cycle. Repeat for three more cycles.
Relaxing with Sensation
The 5-4-3-2-1 Grounding Technique activates your 5 senses, inviting you to connect back to the present moment. This technique is useful if you notice your anxiety is accompanied by racing thoughts, worry and rumination, or you’re overly focused on the future or the past.
Begin with 5 things you can see. Notice the colors, shapes, location, and details of 5 things in your environment. Take your time to see what you’re seeing.
Then, find 4 things you can touch. Sense the texture, temperature, and detail about each thing you contact.
Next, locate 3 sounds you can hear. Take your time to include sounds both near and far.
After that, notice 2 things you can smell in your environment.
Finally, taste. Notice if there is a taste you are aware of in this moment.
Sometimes simply bringing awareness back to the present moment can help your nervous system recognize that you are safe right now. This shift from thinking to sensing is one of the core principles of somatic therapy.
Relaxing with Touch
The Butterfly Hug is a self-soothing technique that can help shift your anxiety through self-touch.
Find a comfortable place to sit and take a moment to close your eyes or soften your gaze.
Cross your arms in front of your body and bring each hand to touch the opposite arm or chest, whichever is most comfortable for you. Your right hand will rest on your left upper arm or collarbone area of the left side of your chest, and vice versa.
Begin to alternate tapping your right hand and then your left, where your hands are making contact with your body.
Notice your breath as you continue alternating tapping right and left.
Notice if a firmer tap or lighter tap makes you feel more at ease. Notice the pace of your tapping.
Continue tapping until you start to feel more at ease, more calm, or a sense of relief.
Relaxing with Movement
Movement provides an outlet for the excess energy that often accompanies anxiety. Sometimes the nervous system simply needs an opportunity to complete its stress response.
Start with something simple like gentle stretching or taking a walk around the block. Turn on music and let your body move freely. Choose activities you genuinely enjoy, such as hiking, dancing, yoga, or swimming.
Progressive muscle relaxation is a conscious movement practice where you purposefully tense and release body parts.
Find a comfortable position lying on the floor or seated in a chair.
Remember to continue to breathe as you move through this practice. You may find it helpful to breathe in while you’re tensing and exhale fully as you release the tension.
Start by tensing up your whole face and head area.
Hold the tension for 5 seconds and then let all the muscles and tension in your face and head release.
Next squeeze your shoulders, upper back, and chest area.
Hold for 5 seconds and then consciously relax all the tension in that area
Continue this process moving from your head to your feet. Include your arms, hands, upper torso, abdomen, pelvis and glutes, upper legs, lower legs, and feet.
As you go, feel free to skip any parts of the body that might increase pain or an injury.
To finish, tense up your whole body all at once, hold for 5 seconds, and then relax and release your whole body as you exhale. Repeat this several times.
Repeat several times if it feels supportive.
If you notice that these practices bring temporary relief but your anxiety continues to return, that doesn't mean you're doing anything wrong. Sometimes anxiety is rooted in experiences or patterns that require deeper healing, and having support can make all the difference. Learn more about our anxiety and trauma therapy services.
You Don’t Have to Navigate Anxiety Alone
These practices can be wonderful tools for calming your nervous system in the moment. Over time, however, therapy can help you understand why your anxiety shows up in the first place and support your nervous system in developing a greater sense of safety, resilience, and ease.
At Brooklyn Somatic Therapy, we specialize in helping clients work with anxiety through body-based, trauma-informed approaches that go beyond simply managing symptoms. Together, we help you build a different relationship with your nervous system so anxiety no longer has to run the show.
If you're looking for anxiety therapy or somatic therapy in Brooklyn or NYC, we'd love to help.