8 Simple Somatic Practices for Anxiety

Anxiety has a way of creeping in—whether it’s the racing thoughts before bed, the tightness in your chest during a busy day, or the lingering overwhelm that never quite fades. If you’ve been feeling stuck in stress mode, you’re not alone. But the good news? Your body wants to feel safe, and with a few simple somatic practices for anxiety relief, you can start shifting from tension to calm, one small step at a time.

Think of this as a warm, friendly hug from someone who truly gets it—because I do. I know what it’s like to feel like your mind won’t quiet down, like your body is always bracing for the next thing. That’s why I want to share these simple grounding practices with you—not as a to-do list, but as gentle invitations to support yourself in the moments you need it most.

8 Somatic Practices for Anxiety Relief

1. Slow Intentional Breathing

When your nervous system is on high alert, your breath tends to be shallow and fast. One of the quickest ways to calm anxiety is to breathe intentionally. Try this right now:

• Inhale through your nose for a count of four

• Hold for a moment

• Exhale slowly through your mouth for a count of six

With each breath, imagine tension melting away. Your breath is always here for you, a steady anchor in the storm.

2. Affirmations: Speak Kindness to Yourself

Anxiety often whispers stories that make us feel unworthy or unsafe. Affirmations are a way to rewrite those stories with self-compassion. Try gently placing a hand on your heart and repeating:

• I am safe in this moment.

• I am enough just as I am.

• My body is learning how to feel calm again.

Even if it doesn’t feel true right away, let the words land softly. Over time, your nervous system will begin to believe them.

3. Practice Yoga to Release Stored Stress

Movement is one of the most effective ways to regulate your nervous system and . Gentle yoga helps release built-up tension, reconnect you with your body, and create a sense of inner stability. If anxiety feels overwhelming, try poses like:

• Child’s Pose (to bring a sense of safety)

• Butterfly Pose (to open up emotional release in the hips)

• Legs up the Wall (for instant calm to your nervous system)

Even just a few minutes can make a difference! Want more somatic movements to help you check out this blog post or download my free Nervous System Toolkit for more somatic practices of anxiety.

4. A Warm Beverage for Instant Comfort

My favorite way to bring my anxiety back down to earth is to hold a warm beverage. There’s just something about wrapping your hands around a warm cup of tea that feels grounding. Warm beverages send a signal of safety and comfort to your nervous system, telling your body it can relax. It is as simple as it gets for anxiety relief.

Try herbal teas like:

• Chamomile (for relaxation)

• Peppermint (to ease tension)

• Lemon balm (to calm anxious energy)

Sip slowly, take a deep breath, and let the warmth settle in.

5. Use a Weighted Blanket for Deep Calm

Another simple somatic practice for anxiety relief is using a weighted blanket. Weighted blankets apply gentle, even pressure to your body, activating the parasympathetic nervous system (the part responsible for rest and relaxation). It’s like being wrapped in a hug—a simple way to bring comfort when anxiety feels overwhelming.

If you struggle with sleep or nighttime anxiety, using a weighted blanket can be a game-changer.

6. Dance or Intuitive Movement to Shake Off Anxiety

When anxiety is stuck in your body, movement can help it move through you. The key is to follow your body’s instincts—whether it’s gentle swaying, shaking out your hands, or full-on dancing around the room.

Give yourself permission to move in ways that feel good. Play a song you love, close your eyes, and let your body release what it no longer needs.

7. Meditation: Find Stillness in the Chaos

Meditation isn’t about forcing your mind to be quiet—it’s about creating space to observe your thoughts without being consumed by them. Even two minutes of deep breathing and stillness can shift your entire state.

If sitting still feels overwhelming, try a guided meditation (like the ones inside my Pause. Breathe. Reset: Private Meditation Library). These gentle practices help you reconnect with safety in your body and mind.

8. A Hug: The Simplest Nervous System Reset

Sometimes, the best thing we can do for anxiety is connect with another person. Hugs release oxytocin, a powerful hormone that creates feelings of safety and belonging.

If you’re alone, you can still give yourself comfort by:

• Wrapping your arms around yourself and squeezing gently

• Placing your hand over your heart and taking deep breaths

• Holding a warm object (like a pillow or heating pad) to your chest

The goal is to remind your body that it is safe.

Ready to Go Deeper? Join My Free Rest & Reset Challenge!

If these practices spoke to you, I invite you to join my free Rest & Reset Challenge! This challenge is designed to gently guide you through nervous system-supporting practices—like breathwork, movement, and mindful self-care—so you can shift from being overwhelmed to feeling at ease.

✨ You’ll receive:

✔ Simple, effective daily practices

✔ Gentle movement and breathwork

✔ A supportive, nurturing space to reconnect with yourself

You deserve to feel calm, supported, and at ease in your body. Let’s take this journey together.

👉 Join here

And if you’re ready to go even deeper, my Nervous System Reset Course is the perfect next step—a guided path to releasing stress, calming anxiety, and creating lasting nervous system regulation.

Sending you so much love and ease today. You’re not alone in this.

With warmth,

Brittany

0