Somatic Exercises: Gentle Ways to Release Tension From the Body

Somatic exercises are gentle practices that use body awareness, slow movement and breathing to help release tension and calm the nervous system. Instead of thinking your way out of stress, you notice what is happening physically, such as tight shoulders, a clenched jaw or shallow breathing, and respond with movement and attention. They are simple, need no equipment and can be done in a few minutes, though they are not a substitute for mental health care when that is needed.

What "somatic" means here

"Soma" comes from the Greek for body. Somatic approaches share the idea that stress and emotion show up in the body as well as the mind, in posture, muscle tension and breathing patterns, and that working with the body can help both. The term covers a broad family, from movement-based methods taught in classes to forms of psychotherapy that include body awareness.

Somatic exercises versus somatic therapy

	Somatic exercises	Somatic therapy
What it is	Self-guided practices of movement, breath and attention	Talking therapy that includes awareness of body sensations
Who leads it	You, sometimes with a class or recording	A trained therapist
Typical use	Everyday stress, tension, winding down	Stress, anxiety and trauma, as part of mental health care

A somatic therapist is someone trained in one of these body-inclusive therapy approaches. Training routes and titles vary, so if you are looking for one, ask whether they also hold a recognised qualification in counselling, psychotherapy or psychology, and how they work with difficult experiences.

Seven gentle somatic exercises

Go slowly. The point is noticing, not achieving a particular feeling.

1. Body scan check-in

Sit or lie comfortably and move your attention slowly from the top of the head to the feet. At each area, simply notice: warm or cool, tight or loose, comfortable or not. You do not need to change anything.

2. Feet on the floor

Sitting, press your feet gently into the floor and feel the contact through the heels, the balls of the feet and the toes. Notice the chair supporting your weight. This short grounding practice can be done anywhere, including in a meeting.

3. Slow orienting

Let your eyes move slowly around the room, turning the head as well. Let your gaze rest on things that look pleasant or neutral, such as a plant, the sky or a colour you like. Notice whether your breathing changes.

4. Shoulder rolls and release

Lift your shoulders towards your ears as you breathe in, hold for a moment, then let them drop as you breathe out. Repeat a few times, then roll them slowly backwards and forwards.

5. Gentle shaking

Standing with knees soft, let your hands, arms and then whole body shake loosely for a minute or so, as if shaking off water. Then stand still and notice the sensations. Keep it gentle and stop if you feel dizzy.

6. Self-hold

Place one hand on your chest and the other on your belly, or cross your arms to rest each hand on the opposite upper arm. Feel the warmth and gentle pressure and breathe slowly. Some people like to tap alternately with each hand.

7. Long exhale with a hum

Breathe in through the nose, then breathe out slowly while humming. Feel the vibration in your face and chest. Longer out-breaths are a common feature of calming breathing practices; our diaphragmatic breathing guide explains the basics.

A five-minute sequence

1. One minute of feet on the floor
2. One minute of slow orienting
3. Five shoulder rolls with release
4. One minute of humming exhales
5. A quick body scan to finish

It fits neatly alongside the five-minute breathing breaks many people already take during the working day.

Making it a habit

• Link practice to something you already do, such as after brushing your teeth or before opening your laptop.
• Keep sessions short. A couple of minutes done often tends to beat a long session done rarely.
• Notice the small shifts: a slower breath, softer shoulders, warmer hands.
• Write a line in a notebook afterwards if you want to track how practice feels over time.

If it feels uncomfortable

Turning attention towards the body can occasionally bring up strong emotions or memories, especially for people who have been through difficult experiences. That is a sign to slow down, open your eyes, look around the room and shift to something more neutral, like feeling your feet. It is fine to stop. If this happens often, working with a qualified therapist is safer than continuing alone.

When to seek more help

Speak to your GP or a mental health professional if stress, anxiety or low mood is affecting your sleep, work or relationships, or has lasted more than a few weeks. If you are in crisis or thinking about harming yourself, contact your local emergency number or a crisis line straight away.

Other ways to let the body lead

Somatic practices sit comfortably beside other calm, body-first activities. Some people enjoy the deep stillness of float therapy; others find gentle walking, stretching or gardening does a similar job.

This article offers general information and is not a substitute for professional mental health support.