Stress does not only live in our thoughts. It lives in tight shoulders, a held breath, a clenched jaw and a restless belly. Somatic exercises work with the body directly, helping it feel safe enough to let go. The good news is that they are simple, quiet and take only a few minutes.
What Are Somatic Exercises?
“Somatic” comes from the Greek word soma, meaning “the living body.” Somatic exercises are gentle movements and practices that bring your attention inward, so you can notice sensations and help your nervous system settle. Instead of telling yourself to calm down, you give your body an experience of calm.
Why Work With the Body?
When we go through stress, the body often stays braced long after the moment has passed. Talking and thinking can help, but sometimes the body needs its own language: movement, breath, sound and touch. Many people find that somatic practices help them feel more present, more grounded and more connected to what they are actually feeling.
6 Gentle Somatic Exercises for Beginners
1. Orienting
Slowly turn your head and let your eyes rest on different objects around you. Notice colors, shapes and light. Let your gaze linger on something pleasant. This simple act tells your nervous system that you are in a safe place, here and now.
2. Shaking it out
Stand with your knees soft and gently shake your hands, then your arms, then your whole body for 30 to 60 seconds. Animals shake after a stressful moment to release tension. Finish by standing still and noticing the tingling aliveness in your body.
3. The butterfly hug
Cross your arms over your chest so your hands rest near your collarbones. Gently tap left and right, slowly, like a butterfly’s wings, for about a minute while breathing naturally. Many people find this rhythm deeply soothing.
4. The long sigh
Breathe in through your nose, then let the breath out through your mouth with an audible sigh, longer than the inhale. Repeat three to five times. A long exhale is one of the simplest ways to signal to the body that it can relax.
5. Finding a calm spot
Scan your body and find one place that feels neutral or comfortable, perhaps your hands, your feet or your earlobes. Rest your attention there for a few breaths. If you notice tension elsewhere, gently move your attention back to the calm spot. This teaches your body that calm is available even when discomfort is present.
6. Humming
Close your lips and hum a low, comfortable note for the length of an exhale. Feel the vibration in your chest, throat and face. Repeat for a minute. Humming slows the breath and many people find it calming and grounding.
Practice With Sound
If you would like to rest into a longer practice, this somatic sound journey is designed to help your body soften and release.
How to Make It a Habit
- Start with one exercise for two minutes a day.
- Link it to something you already do, like your morning coffee or the end of your workday.
- Notice how you feel before and after, without judging the result.
- Be patient. The body learns safety through repetition, not force.
The Empower Soul Path app includes Somatic Reset, a set of short, guided body-based practices you can follow whenever you need a moment of calm.
A gentle note: if you have a history of trauma, body-based practices can sometimes bring up strong sensations or emotions. Go slowly, keep your eyes open if that feels safer, and stop whenever you need to. A trained somatic therapist can offer support. These exercises are for general wellbeing and are not a substitute for medical or psychological care.
Keep Exploring
You might also like 4-7-8 Breathing and 3 More Gentle Techniques to Calm Your Body, How to Notice Stress Signals Before They Get Louder and 5 Gentle Ways to Listen to Your Body.
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