6 SOMATIC EXERCISES TO CALM YOUR NERVOUS SYSTEM

Written By Rocio Toledo

Life is Full of Surprises, Some More Pleasant Than Others

In our fast-paced world, we often feel pressured to keep pushing through, ignoring our nervous system’s need to slow down and rest. When was the last time you felt the urge to slow down—and actually did? If you haven’t, or if you only did so after reaching the point of stress leave, a panic attack, or physical symptoms, you're not alone.

What if, instead of waiting for our nervous system to scream for attention, we learned to listen to its whispers? What if we took time to slow down, embraced our bodies, and appreciated all they do for us?

Adult man giving himself a hug with eyes closed and a smile on his face.

Why Care for Our Nervous System?

Our nervous system is the body’s ultimate survival guide, keeping us balanced and ready for anything.

Our nervous system holds many of life's surprises, especially those that overwhelm or traumatize us. It's involved in our responses to stress, fear, and relaxation. Here’s a glimpse of how it works:

Think of the Autonomic Nervous System (ANS) as your body’s autopilot, constantly adjusting your internal state without any conscious effort.

  1. The Accelerator – The Sympathetic Nervous System (SNS) prepares you to respond to stress. It increases your heart rate, tenses your muscles, and mobilizes energy for fight or flight responses.

  2. The Brake – The Parasympathetic Nervous System (PNS) slows things down, reducing heart rate, lowering blood pressure, and aiding digestion. It helps you rest and recover.

Ideally, the ANS allows for flexibility—accelerating when needed, slowing down when appropriate, and stopping when necessary. This balance is crucial for coping with stress but can be disrupted by trauma.

What is Trauma and How Does It Affect Your Nervous System?

Trauma occurs when our ability to respond to perceived threats becomes overwhelmed. As Dr. Peter Levine explains in Healing Trauma, “trauma is trauma, no matter what caused it.” When trauma occurs, unused energy can become stuck in the body, leading to symptoms like hypervigilance, anxiety, panic attacks, and difficulty connecting with others.

Trauma disrupts the natural rhythms of your nervous system, leading to overreactions or avoidance of situations that require effort. Chronic stress can cause your nervous system to get stuck in fight, flight, or freeze responses, even in the absence of real threat.

The torso of a dressed woman placing one hand on her chest and one hand on her upper stomach.

What is Somatic Therapy and How Does it Relate to Healing?

Somatic therapy focuses on the body, in contrast to traditional talk therapy, which emphasizes cognition.

Given the role of the nervous system in our response to stress, working with the body is essential for healing. Somatic Experiencing® (SE), developed by Dr. Peter Levine, is a body-oriented approach that helps release stuck energy and calm the nervous system. Click here to learn more.

6 Somatic Tips to Calm Your Nervous System

Your nervous system is wise and naturally seeks regulation when given time, space, and attention. Here are six body-focused exercises based on Somatic Experiencing® to help calm and regulate your nervous system:

  1. Orienting – Slowly scan your surrounding until you find something comforting. Allow yourself to focus on it. Give your self and your nervous system some time, then notice any shifts in your body and sensations of calm.

  2. Grounding – Bring your attention to your feet and the way they connect with the ground. Place your hands on your lower belly and notice any sensations flowing between your hands and feet.

  3. Centering – From a comfortable standing position, slowly sway side to side, then forward and backward. Notice your center of gravity and the sensations in your body.

  4. Reconnect with Boundaries – Sit in a chair and feel the support of the ground and the chair beneath you. Squeeze your muscles gently with your hands to reestablish a sense of physical boundaries. Allow yourself to be in contact with every part of the beautiful boundary that your body is.

  5. Self-Hug – Place your right hand on your heart and your left hand on your right arm. Feel the sensation of being held and contained.

  6. Connect with an Animal – Observe or interact with a calm animal, like a pet. Notice their steady breathing and heartbeat, allowing your nervous system to mirror that calm.

the profile of a woman with her eyes closed, outdoors next to a tree with yellow leaves.

You can engage in these exercises whether you're seeking to calm uncomfortable sensations and emotions, or simply looking to deepen your connection with your body and present moment.

You might find these exercises soothing, or perhaps slightly uncomfortable. After all, we don't often give much attention to our bodies and sensations. I encourage you to approach these exercises with curiosity and compassion for whatever arises. If you notice sensations and feel more regulated afterward, that’s wonderful! If connecting with your body feels challenging, that’s perfectly okay—you might just need some patience and practice.

If tuning into your body brings up highly uncomfortable sensations, I recommend reaching out to a somatic therapist for professional support to safely navigate those feelings.

If you’d like to learn more about Somatic Experiencing® and how it can help you, feel free to explore the resources below or contact me directly! E: rocio@twostoriespsychology.ca P: 587-323-3506

Rocio Toledo
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