Anxiety has a way of creeping in quietly and taking up space. It tightens your shoulders, clenches your jaw, and makes your chest feel too small for your breath.
You might not even notice it at first—just that you’re on edge, bracing, waiting for something to go wrong. And then one day, you’re no longer just anxious.
You’re disconnected, maybe even numb or overstimulated. Everything feels loud, even your own body.
That’s where somatic exercises for anxiety come in. The exercises below are simple and grounding. Some ask you to move, while others simply ask you to notice.
Above everything, all of them are here to help you feel a little more present, a little more steady, and a little more at home in yourself.
What Are Somatic Exercises and How They Help
Somatic exercises are a form of practice that helps you reconnect with your body through small movements, breath, and sensory awareness.
“Somatice” simply means of the body or relating to the body, with its origin coming from Greek. That’s why somatic therapy helps you slow down, notice what you’re feeling physically, and respond with care through a mind-body connection.
We understand that when anxiety knocks on your door, your body often goes into survival mode. You might feel stuck in your head or completely disconnected from how your body feels.
And that’s exactly why somatic therapy matters. Its exercises gently redirect your focus by giving the body something safe and concrete to focus on.
7 Grounding Somatic Exercises for Anxiety
The following somatic exercises are listed from the easiest ones you can do whenever you like, to those that require a little planning ahead.
Take a look and see which ones feel right for you today:
1. Physiological Sigh
When everything feels fast—your breath, heart, thoughts—this is one way to slow things down. The physiological sigh is a natural calming response your body already knows how to do.
You may have noticed it after crying or during a profound moment of relief. It’s this simple, sudden deep breath, then another quick one, followed by a long exhale.
Here’s how to do it:
- Inhale gently through your nose.
- Before exhaling, take one more small inhale, like a sip of extra air.
- Then, slowly exhale through your mouth with a soft sigh. Don’t rush.
- Repeat a few times, allowing your breath to settle without forcing it.
This breathing technique can help signal your nervous system that it’s safe to shift out of high alert.
2. Self Massage
Because anxiety can pull us out of our bodies and affect our mental health, we need something that can bring us back—one point of contact at a time.
Using your own hands to connect with yourself through a body scan is a simple way to signal safety to yourself.
In this grounding exercise, you gently apply pressure to different body parts, one after the other, and use those physical sensations to build a sense of calmness and presence.
Here’s how you can do it:
- Start with your feet. Gently squeeze or firmly press any part of it.
- Now, move higher to your thighs. Rest your palms there and add light pressure.
- Move your palms to your stomach and gently press, feeling the warmth of your hand on your stomach.
- Bring one hand to your chest and just hold it there. There’s no need to add pressure or move. Simply feel your breath and your chest going up and down.
- Finish with a gentle touch to your upper arms like you’re wrapping yourself in a warm hug.
3. Noticing Through the Senses
When your thoughts are loud and swirling in your head, your senses can help you return to what’s real. This body awareness can bring you to the right here and now.
Using your senses to notice things around you invites your attention away from racing thoughts and various anxiety symptoms and back into your body.
Try it like this:
- Look around. What catches your eye? It can be a color, a pattern, or a bit of light on the wall.
- Feel what’s under your hands. Your clothes, the seat or floor beneath you, your own skin. Then, ask yourself, what textures are there?
- Next step, listen. What’s the softest sound nearby? Then, which sound is the farthest away?
- Smell the air. Is there anything faint, familiar, or calming?
- Taste something, if you can. It could be a simple sip of water or a gum. You just need to notice its feeling and taste in your mouth.
Please remember: there’s no need to name or count anything—just move through the senses slowly and let your somatic movements flow.
4. Exploring Boundaries Through Movement
We’re taught how to explain, defend, or even ignore our boundaries. However, we rarely know how to feel them. Yet, the body knows before the mind catches up.
In this somatic practice, body movements become a way to reconnect with that internal sense of “yes” and “no.” This isn’t about making big gestures, but simply tuning into how your body responds.
Here’s how to do it:
- Stand or sit in a comfortable position somewhere quiet.
- Take a breath.
- Think of something you don’t want to do now or in the future.
- Then, gently raise your arms forward, like you’re saying “stop” or “no.”
- Notice what it feels like to create this space.
- Then, think of something you’re okay with.
- Draw your arms toward your chest, like you’re welcoming something in with a soft “yes.”
- Move between the two slowly. Forward, then inward. “No,” then “Yes” with gentle movements.
This practice can leave you feeling some resistance, relief, confusion, or clarity. Let all those emotions be informative, not something you need to fix or use to reduce stress.
5. Somatic Tracking
As mentioned, not every feeling needs to be solved or named. Some just need to be noticed. This practice is simple but powerful.
With somatic tracking, instead of trying to escape a bodily sensation, you stay with it, not to fix it, but simply to keep it company. It can be a little frightening at first. However, soon you’ll feel like those emotions aren’t so loud anymore.
Here’s how to start:
- Sit or lie down and close your eyes if that feels safe.
- Bring your attention to one sensation in your body. It can be the tightness in your chest, warmth in your hands, buzzing in your legs, or something more complicated to name.
- Stay with it. Does it have a shape in your mind? Is it moving? Does it shift when you breathe?
- If it changes, that’s okay. If it stays the same, that’s okay too.
Remember, you’re not trying to push the feeling away. You’re letting your body know it’s safe to feel without being overwhelmed.
Curiosity softens the fear. Sometimes, that’s all your body really needs.
6. Walking Meditation
When your thoughts are racing and your body feels wired, movement can help you settle. Walking meditation gives your anxious energy somewhere to go.
The goal isn’t speed or distance; it’s the presence. Each step in this movement practice is a chance to return to the present moment.
Here’s how to do it:
- Find a safe, quiet space where you can stroll and uninterrupted. It can be a hallway, garden, or even your living room.
- Stand still for a moment. Feel your feet on the ground.
- Let your arms hang softly.
- Take a step. Slowly lift your foot, move it forward, and place it down with awareness. Then, take the next step.
- Focus on the rhythm. Notice how your feet roll from heel to toe. Feel the weight shift.
- If your mind wanders, gently guide it to your feet. There’s no judgment or mistakes—just returning to the here and now.
- Keep going for a few minutes, or longer if it feels good.
Use this practice when feeling restless, agitated, or emotionally flooded for anxiety relief.
7. Progressive Muscle Release
Physical tension doesn’t always announce itself immediately. Instead, it settles in quietly in our bodies. Over time, you’ll notice it in your daily life through a clenched jaw, tight shoulders, or shallow breaths that get shallower.
This is where progressive muscle relaxation (PMR) comes in. This practice helps you find those pockets of tension and give them a clear, gentle signal: You can let go now.
Here’s how you can do it:
- Find a quiet spot where you can sit or lie down comfortably.
- Pick one area to start. You can choose your hands, feet, shoulders, or anywhere that feels tense or heavy.
- As you inhale, gently squeeze or tighten that area to create muscle tension, but only enough to notice.
- As you exhale, release tension. Feel the difference between tension and release.
- Now, pause and notice. Does the area feel warmer? Lighter? Simply different?
- Then, move on to the next part of your body, using the same rhythm we’ve established.
Remember, there’s no need to cover every muscle group. Just listen for the places that feel like they’re holding something, and offer them a moment of attention.
Final Words
Your body has always been part of the mental health conversation. The problem is, that it only speaks in physical sensation that we often relate to something else.
That’s why somatic exercises for anxiety relief can help you. Practices like body scans, progressive muscle relaxation, and grounding techniques can offer you something solid to hold.
These movements support the parasympathetic nervous system, ease muscle tension, and help interrupt the fight-or-flight response. Moreover, breathwork, somatic walks, and self-soothing touches can create a sense of safety and calmness that helps your overall well-being. Little by little you’ll begin to feel more present.