Chronic stress can live in the body long after a stressful event has passed, affecting sleep, mood, and even physical health. Somatic release exercises help address stress where it’s stored—in the muscles, breath, and nervous system. Through gentle movement, body awareness, and conscious breathing, proven practices support the body’s natural ability to release tension and return to a more balanced, relaxed state.
Understanding Somatic Stress
“Somatic” comes from the Greek word soma, meaning body. Somatic practices focus on how the body holds and expresses stress. When we experience trauma, fear, or long-term stress, our bodies can store that tension in the form of tight muscles, shallow breathing, or even digestive problems.
This is because the nervous system doesn’t just respond to stress mentally—it reacts physically. If the fight, flight, or freeze response is activated and not released, it can get “stuck,” leaving the body in a state of hyper-alertness or shut down. Over time, this contributes to anxiety, fatigue, sleep issues, and a range of other symptoms.
Somatic release exercises help the body “complete” these stress cycles. By gently guiding the body to move, shake, stretch, or breathe in certain ways, these techniques support the nervous system in returning to a regulated state.
The Science Behind Somatic Exercises
Somatic release practices are rooted in the work of trauma researchers and body-based therapists, including Dr. Peter Levine and Dr. Bessel van der Kolk. Their research shows that the body plays a central role in how we process stress and trauma—and that healing often starts by listening to the signals our bodies send.
One of the most studied responses is the natural shaking or trembling that happens after a stressful event. In the animal kingdom, prey animals often shake off stress after escaping danger. Humans, too, have this instinct—but we tend to suppress it. Somatic exercises like TRE (Tension and Trauma Releasing Exercises) use controlled movements to invite this tremoring response in a safe, supported way.
This release helps calm the nervous system, lower cortisol levels, and support better sleep and emotional regulation. Other somatic tools, like slow movement and breathwork, can down-regulate the body’s stress response and bring you back to a state of safety and ease.
Simple Somatic Practices You Can Start Today
You don’t need to be a professional or attend a workshop to start exploring somatic release. Many techniques are simple and gentle enough to try at home. One of the most accessible is grounding—a practice where you bring attention to the sensations of your feet on the ground or your body in a chair. This helps orient the nervous system to safety.
Another common practice is body scanning, where you slowly bring awareness to different parts of your body, noticing areas of tightness or numbness without judgment. When combined with gentle breathing or movement, this can help you reconnect with parts of the body that may feel disconnected due to stress.
Somatic shaking or neurogenic tremoring can be done by first engaging the leg muscles in simple movements (like wall sits or light squats), then lying on your back and allowing the legs to tremble naturally. This practice should be done with care, ideally in a quiet space, and stopped at any time if discomfort arises.
Somatic breathwork—long, slow exhalations through the nose or guided rhythmic breathing—can also support release by stimulating the vagus nerve, which helps regulate the parasympathetic nervous system.
All of these exercises work best when approached with patience and curiosity. The goal is not to force release, but to allow it, over time, in a way that feels safe.
Creating a Routine for Long-Term Relief
To get the most benefit from somatic release, consistency is key. These practices don’t need to take a long time—a few minutes each day can be enough to start shifting how your body processes stress. Find a regular time, such as before bed or after work, to reconnect with your body and check in.
You might keep a journal to track how you feel before and after each session, noting any shifts in mood, energy, or physical sensation. Over time, these notes can show you what works best and help you stay motivated.
Consider pairing somatic exercises with other stress-reducing habits like mindfulness, stretching, or time in nature. Together, they can create a powerful toolkit for nervous system health.
Healing Begins in the Body
Chronic stress doesn’t just live in your mind—it lives in your body. Somatic release exercises offer a practical, body-based way to unwind the tension you carry, bringing you back to a place of calm, safety, and resilience.
You don’t need to push or rush the process. By listening to your body and moving gently, you give yourself the space to heal. In a world that often encourages us to ignore what we feel, somatic practices are a reminder that your body is wise—and it knows how to let go.