Somatic Exercises for Grounding, Calm & Body Awareness

These body-based practices help you regulate emotions, reduce stress, and reconnect with your body. Go at your own pace, and pause if anything feels too intense. The goal is gentle awareness, not perfection.

1. Body Scan

What It Does: Increases body awareness and reduces stress.

How to Do It:

• Sit or lie down comfortably.

• Slowly bring attention to each part of your body—starting at the toes and moving up to the head.

• Notice sensations without judgment.

• If your mind wanders, gently bring it back.

5–15 minutes | Use for grounding, anxiety, or tension.

2. Orienting

What It Does: Helps your body recognize you’re safe in the present moment.

How to Do It:

• Gently turn your head side to side.

• Let your eyes scan the space around you.

• Notice and name things you see that feel neutral or pleasant.

• Let your breath settle.

2–5 minutes | Use after stress, a trigger, or feeling spacey.

3. Pendulation

What It Does: Helps balance discomfort with calm, especially after trauma.

How to Do It:

• Notice a part of your body that feels uncomfortable.

• Pause and observe it gently.

• Shift your attention to a place that feels neutral or safe (like your hands).

• Move back and forth between the two.

5–10 minutes | Use for emotional processing or trauma support.

4. Tension & Release

What It Does: Helps release built-up stress from the muscles.

How to Do It:

• Tense a muscle group (like your fists) for a few seconds.

• Release and exhale.

• Notice the difference.

• Repeat with different body areas.

10–15 minutes | Use before bed, or after a tough day.

5. Grounding Through the Feet

What It Does: Anchors you to the present using body contact with the ground.

How to Do It:

• Sit or stand with feet flat on the floor.

• Notice the pressure and connection.

• Press down slightly and feel the support.

• You can gently rock or shift your weight.

2–5 minutes | Use when anxious, overwhelmed, or dissociated.

6. Voo Sound

What It Does: Activates the vagus nerve to help calm your system.

How to Do It:

• Inhale through your nose.

• Exhale slowly with a deep “vooo” sound like a foghorn.

• Feel the vibration in your chest or belly.

• Repeat a few times.

5 minutes | Use for grounding, calming, or sleep prep.

7. Self-Holding

What It Does: Provides comfort and containment.

How to Do It:

• Cross your arms and rest hands on opposite shoulders.

• Or, place one hand under the opposite arm and the other across your chest.

• Hold gently.

• Breathe slowly and feel the warmth.

3–10 minutes | Use when overwhelmed or needing comfort.

8. Gentle Swaying

What It Does: Calms and restores a sense of rhythm and flow.

How to Do It:

• Stand with feet shoulder-width apart.

• Gently sway side to side or forward and back.

• Keep it light and rhythmic.

• Let your body lead.

2–4 minutes | Use after stress, or when feeling frozen or stiff.

9. Breath Tracking

What It Does: Brings attention to your natural breath without changing it.

How to Do It:

• Sit or lie down quietly.

• Notice your breath just as it is—inhaling and exhaling.

• Let your attention rest on the flow.

• Optionally place a hand on your chest or belly.

5–10 minutes | Use for anxiety, stillness, or reconnection.

10. Butterfly Hug

What It Does: Uses bilateral tapping to soothe and regulate.

How to Do It:

• Cross your arms over your chest, hands on opposite shoulders.

• Tap each shoulder alternately, like a gentle butterfly’s wings.

• Breathe deeply and track how your body responds.

3–6 minutes | Use to settle emotions or after intense moments.

Tips for Practice

• Always go slowly. There’s no rush.

• It’s okay to stop or change an exercise if it doesn’t feel right.

• Track how your body feels before, during, and after.

• These practices are not about "doing it right"—they’re about listening inward.

  
  

Use these exercises as needed, or ask your therapist which ones best support your goals.