Somatic Exercises
'Somatic' simply means 'of the body'. Somatic exercises are small, gentle practices that invite you to notice physical sensations and respond to them kindly. Stress and difficult experiences often show up in the body — as tension, restlessness, numbness or a racing heart — so working with the body, not just thoughts, can be a helpful way to settle.
What the evidence says — honestly
Body-based approaches are part of several established therapies, and research on practices such as mindful body awareness, yoga and slow movement suggests they can help with stress and anxiety for many people. Evidence for specific named 'somatic' programmes is still developing, and claims that they 'release trauma stored in the body' go beyond what we know.
Think of these as gentle tools to explore at your own pace. What matters most is noticing what helps you.
Exercises to try
- Orienting: slowly turn your head and let your eyes rest on things around you. Name a few colours or shapes. This tells the body where you are, right now.
- Feet on the floor: press your feet gently into the ground and notice the support beneath you. Rock slightly from heel to toe.
- Self-holding: place one hand on your chest and one on your belly, or hug your upper arms. Notice the warmth and gentle pressure.
- Shaking out: gently shake your hands, arms or legs for 20–30 seconds, then pause and notice how your body feels.
- Pendulation: notice an area that feels tense, then move your attention to a place that feels neutral or okay — like your hands or feet. Gently move back and forth between the two.
- Slow push: press your palms together or against a wall for a few seconds, then release. Feeling your own strength can be steadying.
A trauma-sensitive approach
Tuning into the body isn't always comfortable, especially after trauma. Start small — a few seconds is enough. Keep your eyes open, move at your own pace and stop whenever you need to. If something feels too much, shift your attention outward to sounds, colours or objects in the room.
If body-based practices bring up strong feelings or memories, it can help to explore them with a trained therapist. These exercises are a support, not a replacement for professional help.
Related techniques
This article is for information only and isn't a substitute for professional support. If you need help now, see our UK support resources.