Somatic exercises calm anxiety by working through the body instead of the mind: orienting to your surroundings, grounding through your feet, long exhales, butterfly tapping, squeezing and releasing muscles, and gentle temperature shifts. Each one signals safety to your nervous system and can be used anywhere, in minutes.
Key Takeaways:
- Somatic exercises use body awareness to reduce anxiety
- Grounding techniques can help you feel more present and safe
- Breathwork is a powerful way to calm the nervous system
- Simple touch-based movements like tapping or squeezing are great ways to release tension quickly
- These tools are accessible and can be used anytime your anxiety feels overwhelming
It is hard to think clearly when you are feeling anxious. You might feel like you are spiraling, stuck in your head, or completely disconnected from your body. In those moments, it is easy to forget that your body can actually help you feel safer and more grounded.
Somatic exercises are small, physical movements or sensations that help regulate your nervous system. They offer a powerful way to interrupt anxiety and bring you back into the present moment. These are not workouts or stretches. They are simple, body-based techniques you can use whenever you feel overwhelmed.
Here are six somatic exercises you can try when you are feeling anxious.
1. Orienting
What it is: Slowly looking around your environment to remind your brain that you are safe.
How to do it: Turn your head and eyes gently from side to side. Notice what is around you. Look for shapes, colors, or light. Let your gaze land on something that feels neutral or comforting, like a plant, a photo, or your favorite knickknack.
Why it works: Orienting tells your nervous system, "I'm not in danger right now." It is especially helpful when anxiety makes everything feel urgent or threatening.
2. Grounding Through Your Feet
What it is: Feeling the support of the ground beneath you.
How to do it: Sit or stand still. Bring your attention to your feet. Press them firmly into the floor. Notice the weight, the texture of your socks or shoes, and how your body feels supported.
You can even say to yourself, "I'm right here. The ground is holding me."
Why it works: This exercise helps pull your attention away from racing thoughts and into your body.
3. The Long Exhale
What it is: A breathing pattern that calms your nervous system.
How to do it: Take a deep breath in through your nose for 4 seconds. Then exhale slowly through your mouth for 6 to 8 seconds. Repeat this a few times.
If counting feels too structured, just focus on making your exhales longer than your inhales.
Why it works: Slow breathing with longer exhales is a simple, reliable way to help your body settle. It is one of the quickest tools for turning down the volume on anxiety. For more anxiety-busting breathwork ideas, try these 4 Simple Breathing Exercises for Anxiety.
4. Butterfly Tapping
What it is: A bilateral tapping technique used to soothe anxiety and overwhelm.
How to do it: Cross your arms over your chest like you are giving yourself a hug. Tap your hands gently on your upper arms, alternating left and right. Tap in a slow, steady rhythm, nothing fast or jarring.
Why it works: The repetitive motion is calming, which can make it easier for your brain to process anxious feelings.
5. Squeezing and Releasing
What it is: Tensing and relaxing different parts of your body to release stored tension.
How to do it: Start with your hands. Make a tight fist, hold for a few seconds, then let go. Notice the difference between tension and release. Try it with your shoulders, your jaw, or even your whole body if you are lying down.
Why it works: This practice gives your body a chance to "complete" the stress cycle and return to a more neutral state.
6. Temperature Shifts
What it is: Using gentle warmth or coolness to interrupt anxiety.
How to do it: Wrap your hands around a warm mug of tea, rest a heating pad on your shoulders, or hold a comfortably cool water bottle. Let yourself notice the temperature without rushing.
Why it works: A gentle, comfortable sensory input gives your nervous system something steady to focus on and can help ease you out of an anxious spiral. Choose the sensation that feels grounding and soothing, never one that is painful or overwhelming.
Somatic Exercises Are Helpful Tools, But Sometimes You Need More
Somatic exercises are incredibly helpful, but for many people they are not a cure-all for anxiety. Anxiety disorders are common: according to the National Institute of Mental Health, an estimated 19.1 percent of U.S. adults had any anxiety disorder in the past year, and an estimated 31.1 percent experience one at some point in their lives.
These exercises can help calm your body, create a sense of safety, and give you something to focus on when your thoughts feel overwhelming. Over time, they can even help retrain your nervous system to respond differently to stress.
But if you are constantly tense, unable to sleep, or avoiding things you used to enjoy, additional support might be needed.
Anxiety therapy can help you get to the root of what is going on inside your mind and give you personalized strategies that help you find long-term relief.
Watch: six somatic exercises for anxiety
Prefer to watch? This short video walks through all six exercises, including the long exhale step by step, and how to tell when you need more support.
Frequently Asked Questions
What are somatic exercises for anxiety?
Somatic exercises are small, body-based movements or sensations that help regulate your nervous system, such as orienting to your surroundings, grounding through your feet, long exhales, and gentle tapping. They interrupt the anxiety spiral by shifting attention from racing thoughts into the body and signaling safety.
How fast do somatic exercises work?
Many people feel a shift within a few minutes. Techniques like the long exhale or grounding through your feet can be used in the moment, anywhere, without equipment. With regular practice, they can also help your nervous system respond more calmly to stress over time.
How common are anxiety disorders?
Very common. According to the National Institute of Mental Health, an estimated 19.1 percent of U.S. adults had any anxiety disorder in the past year, and an estimated 31.1 percent experience one at some point in their lives. If anxiety is interfering with your life, you are far from alone.
When are somatic exercises not enough?
If you are constantly tense, sleeping poorly, avoiding things you used to enjoy, or anxiety keeps interfering with daily life, it is time for more support. A therapist can help you address the roots of your anxiety. If you are having thoughts of suicide, call or text 988 any time.
Clinically reviewed by Chris Berger, M.A., LPC, NCC. Updated September 2026.
Ready for Relief That Lasts?
Our caring, compassionate counselors help people across Northern Colorado, in person in Fort Collins, Loveland, and Windsor, find lasting relief from anxiety. Your first consultation is free, sessions are private pay at about 200 dollars, and most new clients are seen within about 48 hours. Book a free consultation or call 970.227.2770.
If you are having thoughts of suicide, call or text 988 to reach the 988 Suicide and Crisis Lifeline, free and confidential, 24 hours a day.
