Exercices That Help You Feel Grounded and Support Your Wellbeing

Simple somatic practices to help reduce stress and regain balance

In this post, I’ll share somatic exercises that have helped me release stress and ground myself in difficult moments. These techniques are simple but effective tools to calm the nervous system and promote wellbeing.

Introduction: Grounding and Releasing Stress

There are moments when I notice my body clenching with anxiety and stress, sometimes building up gradually, and sometimes arriving unexpectedly. Over time, I’ve found some practices that really make a difference. Before we dive into the exercises, let’s first check your mindset. These techniques aren’t miracles that will magically erase your suffering, but they are somatic exercises that signal to your nervous system that it’s okay to relax and release. Repetition and practice are key, and you need to discover what works best for you.

In this post, I’ll guide you through a series of exercises to support your wellbeing, help manage anxiety, and train your nervous system to shift from fight or flight mode to a more relaxed, parasympathetic state. If you’re new to nervous system theory, don’t worry—I’ll explain briefly.

What is the Nervous System?

Your nervous system governs how you feel. It controls whether you are at ease or ready to fight or flee, or maybe even stuck in a freeze response. A heavy load of stress can cause the body to get stuck in one of these states. With somatic practices, we teach the body that it’s safe to relax, and usually, the mind follows.

1. Breathing Techniques: Finding Calm in the Breath

Breathing is one of the most effective tools to reset your nervous system. There are many breathing techniques to try, but I have found techniques that combine breathing with doing something to be most effective for me. And one of my favorites is box breathing.

2. Charger: Recharging Your Body

This is a technique that I find incredibly soothing. Simply lie down on the floor and imagine that you are in a charger. Feel the floor holding you up and recharging you.

You can focus on deep inhales and try to exhale a little longer, but it’s fine if you don’t want to focus on your breath. To deepen the release, you can lift your feet and place them against a surface (like a couch) at a 90-degree angle.

3. Full Body Relaxation

This practice is truly amazing. It helps you release tension one muscle group at a time.

• Lie down and start by tensing your toes for a few seconds.
• Let them relax.
• Move through your body, tensing each muscle group (feet, calves, thighs, stomach, arms, shoulders, face) and letting go of the tension.
  This takes just a few minutes and is perfect to do right before bed to promote relaxation.

4. Eye Movement: Calming the Nervous System

When you’re in fight-or-flight mode, your eyes tend to stay fixed and forward. To help shift into the parasympathetic state, try this simple exercise:

• Look to the far right with just your eyes (not your head) and hold for a few seconds.
• Then shift your gaze to the far left.
• You might notice that your body starts to relax. For me, yawning or my stomach growling are signs that the nervous system is shifting.

5. Naming: Acknowledging Your Feelings

Sometimes when I feel anxious, I simply say it out loud:
“I am anxious, and that’s okay.”
This practice of naming what I’m feeling helps me release the tension. It’s a reminder that even in difficult emotions, I am still worthy. Saying this aloud can bring a sense of comfort and acceptance.

Conclusion: The Power of Somatic Practices

These practices aren’t magic fixes, but they are powerful tools that can help us manage stress, anxiety, and overwhelm. Over time, repetition of these techniques can help shift your nervous system back into a state of calm and relaxation. Explore which exercises resonate with you and make them part of your daily routine. Your body is your ally, and with practice, it will help you navigate life’s challenges more peacefully.