Easy Somatic Exercises to Reduce Stress

Stress does not just live in your thoughts; it also shows up in your body. Tight shoulders, shallow breathing, clenched jaws, restless legs, etc. can all be ways that your body is expressing stress or anxiety. Somatic exercises work with the body (not against it) to gently calm the nervous system and release stored tension. The best part is that they are simple, do not require special equipment, and can be done almost anywhere. Below are easy, beginner‑friendly somatic practices you can use to reset when stress creeps in. 

What are somatic exercises? 

Somatic exercises are slow, mindful movements and sensations that help you tune into your body. Rather than forcing relaxation, they invite your nervous system to shift out of fight‑or‑flight and into a calmer, safer state. Think of them as listening to your body instead of pushing it. 

Orienting (30–60 seconds) 

Best for: Feeling overwhelmed, anxious, or disconnected 

1. Sit or stand comfortably. 

2. Slowly look around the room. 

3. Name (silently or out loud) 5 things you can see. 

4. Notice colors, shapes, light, or movement. 

Why it helps: Orienting reminds your nervous system that you’re safe right now. It’s especially helpful when stress feels vague or looming. 

Extended Exhale Breathing (1–3 minutes) 

Best for: Racing thoughts, tight chest, quickened heartbeat 

1. Inhale gently through your nose for a count of 4. 

2. Exhale slowly through your mouth for a count of 6–8. 

3. Let the exhale feel like a soft sigh. 

Why it helps: Longer exhales activate the vagus nerve, signaling the body to slow down.  

Shoulder Shrug and Release (1–2 minutes) 

Best for: Neck and shoulder tension 

1. Inhale and slowly lift your shoulders toward your ears. 

2. Pause for a moment. 

3. Exhale and let them drop completely. 

4. Repeat 5–7 times, moving slowly. 

Why it helps: This movement teaches your body the difference between tension and release, which stress often blurs. 

Gentle Rocking (2–5 minutes) 

Best for: Restlessness, emotional stress, nervous energy 

1. Sit on a chair or stand with feet hip‑width apart. 

2. Gently rock side to side or forward and back. 

3. Find a rhythm that feels soothing. 

Why it helps: Rhythmic movement is deeply regulating and often feels instinctively comforting. 

Hand‑to‑Chest Grounding (1–2 minutes) 

Best for: Emotional stress, self‑criticism, sadness 

1. Place one hand on your chest and one on your belly. 

2. Notice the warmth and pressure of your hands. 

3. Breathe naturally and stay with the sensation. 

Why it helps: Safe, gentle touch can calm the nervous system and foster a sense of support. 

Jaw and Face Release (1–2 minutes) 

Best for: Jaw clenching, headaches, tension 

1. Let your mouth open slightly. 

2. Gently move your jaw side to side. 

3. Try softly humming or sighing. 

Why it helps: The jaw often holds stress unconsciously. Releasing it can relax the entire body. 

Tips for Practicing Somatic Exercises 

• Go slow. Slower is more effective for nervous system regulation. 

• Follow comfort. If something feels uncomfortable, stop or modify it. 

• Short and consistent beats long and occasional. Even 60 seconds helps. 

• There is no “right” way. Your experience is the guide. 

Somatic exercises are generally safe, but if you have a history of trauma, some practices may bring up unexpected emotions. That doesn’t mean you’re doing it wrong, it is just that your body is communicating. If needed, practice with a therapist trained in somatic approaches. 

Gabbi Niemi, MSW, LCSW