5 Somatic Therapy Exercises You Can Do At Home
Somatic therapy exercises have been found to help patients nurture their mind-body connection in order to regulate their nervous system. These exercises emphasize the importance of mindfulness, and are most successful when practiced alongside the support of a somatic-informed therapist.
However, the beauty of somatic therapy exercises is that many of them can easily be integrated into daily life. For patients working through anxiety, depression, or trauma, incorporating simple somatic approaches can be incredibly beneficial.
Keep reading to learn about a few somatic therapy exercises you can do at home.
How Do Somatic Exercises Benefit Your Mental Health?
Somatic therapy integrates traditional talk therapy with mind-body education and practices. It’s a holistic approach to therapy that treats the body as a source of information, taking into account the ways in which the human body stores emotional experiences—especially stress and trauma.
According to Ryan Varian, PsyD, somatic exercises move a person from gently noticing the world around them to noticing their internal experience. “For some people, starting with the outside world can feel more grounding and accessible,” he shares. However, this isn’t the case for everyone. “For others, focusing inward may feel safer or more natural.”
5 Somatic Therapy Exercises You Can Do at Home
Somatic practices are invitations, not expectations—there is no “right” way to begin. Instead, somatic exercises are about discovering the approaches that work best for you as an individual.
Here are five at-home somatic therapy exercises you can try when feeling overwhelmed, anxious, or in need of grounding. Consider these practices in whatever way feels most supportive, allowing your body and lived experiences to be your guide.
Engaging the Senses
One of the simplest ways you can ground yourself is by engaging the senses: sight, sound, touch, taste, and smell.
“When the mind becomes occupied with worry or racing thoughts, awareness can drift away from the present moment,” says Dr. Varian. “By engaging the senses, you can gently guide your attention toward what is happening right now and reconnect with the space around you.”
This can be done at any time, no matter where you are. Take a deep breath, pause, and allow yourself to notice.
What sounds do you hear in the background?
How many different things can you smell?
What sensations do you feel right now? Your feet on the floor? Your back against the chair? Cool air from the AC unit?
These simple observations give you a chance to reset and come back to yourself.
Imagery (SIFT Practice)
Introduced by Deb Dana, the Polyvagal “SIFT” practice invites intentionally recalling details connected to a pleasant or grounding experience:
Senses
Images
Feelings
Thoughts
Think back to a moment that felt safe, calm, or comforting. As you do so, intentionally consider the sensations present during that moment. What images did you see around you? What feelings were present? What thoughts occurred?
“This practice can support the nervous system in moving toward a sense of connection and regulation,” shares Dr. Varian. “If recalling positive imagery feels difficult, it’s okay to return to something external, like noticing your surroundings.”
Breathing Practices
If you feel comfortable focusing on your breath, experimenting with slowing and lengthening the exhale can help deepen the mind-body connection.
Gently inhale through your nose
Pause briefly if it feels comfortable
Slowly exhale through pursed lips, allowing the exhale to be longer than the inhale
Pause again before taking your next breath
Find the rhythm that feels most comfortable to you—you’re welcome to adjust the pace or skip pauses if they feel uncomfortable.
If you become comfortable with basic breathwork, consider utilizing “voo” breathing. Building on the practice above, try making a soft “voo” sound as you exhale. This sound can be low and gentle, similar to a foghorn.
The addition of sound and vibration to your breathing has been associated with settling or grounding in the body. You’re welcome to experiment with volume and duration to discover the breathing practice that feels best in your body.
Gentle Movement
In strengthening the mind-body connection, gentle movement can be a great way to support awareness and release tension.
You might try:
Slowly rolling your shoulders
Shifting your weight or posture slightly
Gently shaking your hands, arms, legs, and torso to release tension and allow your body to move freely
Always move in ways that feel manageable and within your body’s limits and needs.
Noticing Inner Experience
If you feel safe to do so, allow yourself to gently ask, “What am I noticing in my body right now?”
“There’s no need to analyze or change anything,” reminds Dr. Varian. “Sometimes noticing what feels neutral can feel more supportive than focusing on intense sensations.”
Are At-Home Somatic Exercises Enough?
Doing somatic exercises on your own is a wonderful way to promote presence and build your mind-body connection. However, if you’re experiencing anxiety, depression, or trauma, it’s best to seek the help of a licensed therapist. Your therapist will also be able to provide suggestions about somatic exercises you can incorporate in day-to-day life that best fit your individual needs.
“While some practices may feel supportive right away, others may not,” shares Dr. Varian. “This is all normal as we move towards befriending our nervous system. If exploring these practices feels challenging or brings up strong experiences, working with a trauma-informed and somatically-oriented therapist can provide guidance, safety, and support.”
Discover the Power of Somatic Interventions With Aspire Psychology
Are you interested in learning more about somatic exercises? At Aspire Psychology, we would love to connect you with a therapist who can support you in your healing journey. If you want to get to the root of mental health challenges and discover how to safely regulate your body and mind, our team of caring professionals is ready to help.
