Ever wonder if the secret to calming anxiety isn’t found in endless positive affirmations, but in a few simple movements? Today, we’re tackling a big one: anxiety. Not just the anxious thoughts we’re all too familiar with, but the way anxiety lives in your body—and three somatic practices that help move it through your system and out the other side.

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Why Somatic Tools Are the Answer

Before we jump into the practices, let’s talk about why working with the body—somatic work—is so essential. The term “somatic” comes from the Greek word soma, meaning “body.” Somatic practices engage the physical side of your nervous system’s response to stress or anxiety.

Here’s why it matters:

• Beyond the Mind: Anxiety isn’t just a mental battle; it’s a full-body alert system. When your heart races, your breath becomes shallow, and your muscles tense, simply telling yourself “I’m fine” won’t cut it.
• Signaling Safety: Somatic tools work by showing your body that it’s safe. Instead of trying to override anxious thoughts with logic, these practices help soothe the physical sensations of anxiety, effectively switching your nervous system from fight-or-flight to rest and digest.

Quick Reminder:
Anxiety often triggers a full-blown fight-or-flight response. By using movement, breath, and physical sensation, somatic exercises can help flip that switch and calm your alarm system from the inside out.

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3 Somatic Practices for Anxiety

Let’s dive into three powerful, body-based methods that are quick, effective, and require no fancy equipment.

1. Heel Drops

What It Is:
Heel drops are exactly what they sound like. Stand up, lift your heels off the ground, then let them drop naturally. This creates a gentle jolt throughout your body.

How to Do It:

• Stand with your feet about hip-width apart.
• Rise onto the balls of your feet, lifting your heels about an inch or two off the floor.
• Let your heels drop back down naturally (don’t slow it down—just drop them).
• Repeat 10–20 times at a comfortable pace.

Why It Works:
The gentle “thud” from your heels activates your proprioceptive system, sending grounding signals to your nervous system. It’s a quick way to bring awareness to your feet and release built-up tension.

Pro Tip:
Pair your heel drops with intentional breathing: inhale as you rise, and exhale with the drop. This synchrony helps calm your nervous system even faster.

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2. The Physiological Sigh

What It Is:
The physiological sigh is a double inhale followed by a long, deliberate exhale. It’s a proven method to quickly reduce stress levels.

How to Do It:

• Inhale through your nose halfway.
• Pause briefly, then take a second small inhale to fully expand your lungs.
• Exhale slowly and steadily through your mouth (or nose), letting out a gentle sigh.
• Repeat 2–3 times, or as needed.

Why It Works:
Double inhaling boosts oxygen saturation, while that extended exhale activates your parasympathetic nervous system—the “rest and digest” mode. Essentially, you’re telling your body, “Relax, we’re safe.”

Pro Tip:
For extra reassurance, place one hand on your heart and the other on your belly as you do the sigh. The physical contact reinforces the calming signal to your brain.

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3. Bilateral Movement

What It Is:
Bilateral movement involves engaging both sides of your body and brain in a rhythmic, alternating pattern. This can be as simple as a walking rhythm, tapping your legs left to right, or even “butterfly tapping” with your arms crossed over your chest.

How to Do It:

• Option A: Walking
  • Focus on the left-right pattern of your feet as they hit the ground.
  • Sync your breath or a calming mantra with each step.
• Option B: Seated Tapping
  • Cross your arms so each hand rests on the opposite upper arm or shoulder, like giving yourself a butterfly hug.
  • Gently alternate tapping left and right, creating a steady rhythm.

Why It Works:
Bilateral movement communicates with both hemispheres of your brain, helping reduce hyperarousal and breaking cycles of overthinking. It’s like hitting a reset button on your emotional loop.

Pro Tip:
Combine your bilateral movement with a calming phrase such as “I am safe,” or simply focus on your surroundings to anchor your mind in the present moment.

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Putting It All Together

These three somatic practices—heel drops, the physiological sigh, and bilateral movement—are more than just quick fixes. They’re about addressing anxiety where it lives: in your body. Instead of fighting anxious thoughts with sheer willpower or positive affirmations, you’re meeting your anxiety with gentle, supportive actions that signal safety and calm.

Important Note:
These techniques aren’t about ignoring or suppressing your anxiety. They’re about helping your body understand that it doesn’t need to stay on high alert. As your nervous system learns to feel safe, you’ll gradually find more mental space to process your emotions without being hijacked by fight-or-flight.

Action Step:
Pick one of these methods and practice it for a week. Whether it’s before a big meeting, during a stressful commute, or in a tense family moment, apply your chosen somatic tool. Over time, you’ll notice you can shift your nervous system gears more quickly—and that’s how true resilience is built.

Bonus:
If you’re hungry for more body-based methods, check out my Nervous System Reset Guide (linked in the show notes). It’s packed with additional somatic exercises for daily stress relief.

>>> 💌 DOWNLOAD THE NERVOUS SYSTEM RESET GUIDE <<<

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