5 Simple Somatic Exercises to Calm Your Nervous System
Your Nervous System Needs Support, Not Pressure
Modern life moves fast.
Your body is often asked to keep up, push through, and stay “on” long past its capacity.
Somatic practices gently bring your system back into regulation—
the state where you feel grounded, present, open, and connected to yourself.
These exercises are simple, accessible, and can be done anywhere.
And when practiced consistently, they help you build a body that feels safe, steady, and available for the dreams you’re calling in.
Let’s begin.
1. The 4–6 Breath: Your Instant Reset
Why it works:
A long exhale tells your nervous system: “You’re safe.”
How to practice:
Inhale for 4
Exhale for 6
Repeat for one minute
What it does:
Calms the stress response
Softens anxiety
Grounds the body in the present moment
This breath is your built-in anchor.
2. Orienting the Room: Return to the Present
Why it works:
Your eyes help regulate your nervous system.
Slowly looking around the room sends a powerful signal that the environment is safe.
How to practice:
Pause
Gently turn your head
Let your eyes land on something comforting or neutral
What it does:
Reduces hypervigilance
Brings your awareness out of your head and into the moment
Helps you feel more grounded and supported
This is especially helpful when feeling overwhelmed or disconnected.
3. Grounding Through Your Feet: Stability from Below
Why it works:
Connecting your feet to the floor activates a sense of stability and rootedness.
How to practice:
Sit or stand
Place your feet flat on the ground
Notice the pressure, temperature, and support beneath you
What it does:
Grounds your energy
Creates a sense of internal safety
Helps your body feel held
Imagine the ground supporting you fully.
4. Somatic Softening: Release Through Touch
Why it works:
Gentle touch helps regulate the nervous system and signals support.
How to practice:
Place one hand on:
your heart
your belly
your upper arms
or the back of your neck
Then breathe slowly.
What it does:
Builds internal safety
Helps the body relax tension
Creates a feeling of connection with yourself
This practice is soothing anytime you feel anxious or overwhelmed.
5. Micro-Movements: Let Your Body Set You Free
Why it works:
Movement helps your nervous system discharge stuck energy and return to balance.
How to practice:
Try gentle movements such as:
rolling your shoulders
circling your wrists
swaying side to side
stretching your spine
soft shaking of your hands or legs
What it does:
Releases tension held in the body
Creates energy flow
Helps you feel more present and alive
Movement reminds your body that it’s allowed to shift.
Why Somatic Exercises Matter
These practices don’t just calm your system in the moment—
they help you build long-term capacity, resilience, and alignment.
When your nervous system feels supported, you naturally begin to:
trust your intuition
make clearer decisions
feel more grounded
access creativity
stay connected to your dream
feel safe enough to expand
A calm nervous system is one of the greatest gifts you can give yourself.
A Little Gift for You – Your “Anytime Reset” Routine
Try this simple flow anytime you need grounding:
4–6 Breath (3 cycles)
Look around the room slowly
Place your feet on the ground
Put your hand on your heart
Roll your shoulders gently
Two minutes.
Total reset.
A calmer, clearer you.
Your Body Wants to Support You
Your nervous system is not your enemy—it’s your guide.
When you learn how to calm, support, and listen to it, your entire life opens.
✨ A calm body creates a clear mind.
✨ A clear mind supports aligned action.
✨ Aligned action brings your dream to life.