Somatic Exercises You Can Try at Home: Gentle Tools for Nervous System Support

Gentle Practices to Reconnect With Your Body and Regulate Your Nervous System

Somatic therapy isn’t just something that happens in a therapist’s office.
It’s a way of relating to your body—and yourself—with more presence, curiosity, and care. And the good news? You don’t need fancy equipment, a yoga mat, or an hour of free time to try it.
You can start right where you are.

In this post, I’ll share several somatic exercises you can try at home—each one simple, accessible, and designed to support your nervous system. Whether you’re managing anxiety, burnout, trauma, or just feeling disconnected, these tools can help you feel more grounded in your body, one small moment at a time.

1. Orienting: Remind Your Body It’s Safe Now

What it is:
Orienting is the practice of using your eyes, breath, and attention to connect to your present environment. It’s a natural regulation tool that signals safety to your nervous system.

How to do it:

• Sit or stand in a comfortable position.

• Gently move your head and eyes around the room.

• Notice what you see: textures, colors, light, shadows.

• Name 3–5 things you like or find neutral (e.g., “That plant. The light on the wall. My blanket.”)

• Let your body take a breath when it’s ready.

Why it helps:
When your nervous system is stuck in fight, flight, or freeze, your field of vision can narrow. Orienting expands it—and reminds your body: I’m here now. I’m safe.

2. Tension & Release: Give Your Body a Clear Signal

What it is:
This is a simple way to discharge physical tension by intentionally engaging and relaxing your muscles.

How to do it:

• Gently clench your fists. Hold for 5–10 seconds.

• Release slowly and notice the sensation of letting go.

• Try the same with your shoulders, jaw, thighs, or feet.

• Breathe out fully as you release.

Why it helps:
Burnout, anxiety, and trauma often live in the body as chronic bracing. This exercise offers a safe way to acknowledge that tension and give your system a chance to let go—without needing to talk about anything.

3. Voo Sound (Vocal Toning): Settle From the Inside Out

What it is:
The “Voo” sound is a somatic exercise taught in many body-based therapies. It uses vocal vibration to help regulate the vagus nerve—a key part of your parasympathetic nervous system (aka rest-and-digest mode).

How to do it:

• Sit or lie down comfortably.

• Take a slow breath in.

• As you exhale, make a low-pitched “Vooooooo” sound (like a foghorn).

• Let the sound last as long as your exhale does.

• Repeat 3–5 times, or until you notice a shift.

Why it helps:
Vocalizing in this way activates deep vibrations in your chest and throat. It can calm your heart rate, deepen your breath, and bring a sense of grounded presence—especially if you’re feeling anxious or dysregulated.

4. Butterfly Hug: Self-Soothing and Bilateral Stimulation

What it is:
The butterfly hug is a simple tapping technique that provides gentle stimulation to both sides of your body, helping calm your nervous system.

How to do it:

• Cross your arms over your chest, like a self-hug.

• Rest your hands on your upper arms or shoulders.

• Begin tapping slowly, alternating left and right.

• Breathe gently and let your eyes close or soften.

• Continue for 1–2 minutes.

Why it helps:
This technique can be incredibly grounding, especially for those experiencing anxiety, overwhelm, or emotional activation. It’s also comforting for people healing from trauma or attachment wounds.

5. Weight & Pressure: Ground Your Senses

What it is:
Applying safe, steady pressure can help soothe an overactive nervous system and bring you back into your body.

How to do it:

• Try placing a heavy blanket or folded towel over your chest or hips.

• Sit with your back against a wall, allowing it to support you.

• Lie on the floor and feel your body’s contact with the surface beneath you.

• Breathe and let yourself feel held.

Why it helps:
Many of us carry anxiety as lightness, shakiness, or feeling “ungrounded.” Weight and pressure create the opposite: a deep sense of containment and calm. This is especially helpful for sensory-sensitive or neurodivergent folks.

6. Micro-Movements: Move What’s Stuck

What it is:
When your body’s been holding stress for too long, even small movements can offer big relief.

How to do it:

• Gently roll your shoulders back and down.

• Wiggle your fingers or toes slowly.

• Stretch your neck by tilting your head gently side to side.

• Twist your spine while seated, breathing as you rotate.

Why it helps:
You don’t need a workout. You just need movement that feels good. Micro-movements help release stored tension and reconnect you with parts of your body that have been holding stress silently.

A Few Reminders Before You Try These

• There’s no “right” way to do this. You’re not doing it wrong if you don’t feel a huge shift right away. These practices build slowly over time.

• Stop or pause anytime. If something feels too intense, that’s not failure—it’s feedback. You’re always allowed to modify or skip anything that doesn’t feel good.

• Go at your own pace. Even 30 seconds of connection with your body is meaningful. Healing happens in small, gentle layers—not in giant leaps.

Want Support With Somatic Practices?

These exercises are a beautiful starting point—but you don’t have to figure it all out alone.

I offer virtual somatic therapy sessions across Texas that gently guide you in reconnecting with your body, regulating your nervous system, and building a more compassionate relationship with yourself.

Whether you're dealing with anxiety, burnout, trauma, or just feeling a little lost—this work meets you exactly where you are.

🧡 [Book a free consultation]
📩 Or [send a message] if you have questions or want to explore what a session might look like.