Below are simple, at‑home somatic practices to gently support your nervous system when anxiety or stress show up. None of these replace therapy, but many people find they create more steadiness, presence, and choice over time.

Grounding through your feet

• Sit or stand with both feet flat on the floor.

• Press your feet down and notice the contact with the ground—the pressure, temperature, and texture.

• Slowly rock your weight forward and back, then side to side, like you’re exploring your balance in slow motion.

• Continue for 30–60 seconds while breathing naturally, and see if you can let your shoulders soften as your feet stay planted.

This simple practice tells your body, “I am here, right now, and supported,” which can calm that floating, buzzy feeling that often comes with anxiety.

Orienting to your surroundings

When we feel anxious, our attention narrows and we get stuck in our thoughts; orienting gently widens your focus back to the room you’re actually in.

• Sit comfortably and let your eyes slowly look around the space.

• Turn your head slightly left and right at an easy pace.

• Let your gaze pause on a few things that feel pleasant or neutral—a color you like, a plant, a beam of light.

• Name them quietly in your mind: “blue mug… window… bookshelf.”

Notice whether your breath or muscle tension shifts even a little as your nervous system registers that, in this moment, you are relatively safe.

Supportive self‑hold

Gentle, steady touch can cue the parasympathetic (“rest and digest”) branch of your nervous system, especially around the chest and belly.

• Place one hand over your heart and one hand over your belly.

• Apply a comfortable, steady pressure—enough to feel held, not pressed.

• Let your attention rest on the warmth and weight of your hands.

• Breathe in through your nose and out through your mouth, a bit slower than usual, for 1–3 minutes.

If it feels helpful, you can silently say something reassuring, like “I’m here with you” or “We can go slowly.”

Shake and release

Anxiety often shows up as braced muscles, buzzing energy, or a sense that your body wants to run but can’t. Short bursts of gentle shaking help some people discharge that extra activation.

• Standing or sitting, start by gently shaking your hands.

• Let the movement move up into your arms, shoulders, and maybe your torso, as long as it feels okay.

• You might add light bouncing in your knees or tapping your feet.

• Try this for 30–60 seconds, then pause completely and notice any changes—warmth, tingling, or softening.

Keep it small and playful; if you feel more revved up, slow the movement or stop and return to a grounding practice instead.

Whichever practices you try, go slowly, stay curious, and treat every sensation as information rather than a problem to fix right away. If you find that certain exercises increase your distress, it can be a sign to pause and consider working with a trained somatic therapist who can help you explore these tools with more support.

See the next blog post for three more exercises.