How to Soothe Anxiety with Somatic Practices When The World Is Falling Apart
Anxiety has a way of pulling us out of our bodies, making us feel scattered, exhausted and overwhelmed. During unsettling times like we are currently experiencing, from both the microcosm of community to the antics of the global political theater, we may feel our mind racing, our breath shortening and our bodies tightening in response to a host of stressors.
As a somatic practitioner, what I’ve come to share with many of my clients, it’s that soothing anxiety happens when we come back to the body.
Somatic practices offer a powerful way to release tension, regulate the nervous system and create a sense of safety within. These gentle, embodied movements invite us to shift from ‘looped’ thinking into felt presence, grounding and ease.
In this post, I’ll guide you through simple, effective somatic practices to calm anxiety, reconnect with your body and find peace (even in the midst of the mounting uncertainty of our world).
Why Somatic Practices Work for Anxiety
When we experience stress or fear, our nervous system often shifts into fight, flight, freeze or fawn mode. This can look like:
Feeling restless, unable to slow down (fight/flight)
Feeling numb, disconnected, or exhausted (freeze)
Over-pleasing or over-explaining to feel safe (fawn)
Somatic practices help by:
Releasing stagnant energy trapped in the body
Activating the parasympathetic nervous system (rest & digest mode)
Helping us feel safe, grounded, and in control
Rather than trying to "fix" anxiety with the mind, we work through the body—tapping into its innate wisdom to process emotions and restore calm.
5 Somatic Practices to Soothe Anxiety
1. Shake It Out (Releasing Stagnant Energy)
When to use it: If you're feeling restless, tense, or stuck in looping thoughts.
How to do it:
Stand with your feet hip-width apart.
Begin by shaking your hands, arms, shoulders. Let the movement be loose and free.
Gradually shake your hips, legs, and whole body. Imagine tension leaving your system.
After 1-2 minutes, pause. Take a deep breath in, sigh it out, and notice how you feel.
Why it works: Shaking discharges excess adrenaline and cortisol from the nervous system, mimicking the way animals release stress in nature.
2. The Sighing Breath (Releasing Tension & Opening the Body)
When to use it: If you're holding stress in your chest, jaw, or shoulders.
How to do it:
Inhale deeply through your nose, expanding your belly.
Open your mouth and exhale with a loud sigh.
Repeat 5-7 times, exaggerating the sound to let go of tension.
Why it works: The vagus nerve (which regulates stress) is activated by deep exhalation and sound, signaling safety to the nervous system.
3. Grounding Touch (Creating Safety in the Body)
When to use it: If you feel ungrounded, anxious or disconnected.
How to do it:
Place one hand on your heart and the other on your lower belly.
Take slow, deep breaths, feeling the warmth of your hands.
Say to yourself: "I am safe. I am here. I am held."
Why it works: Physical touch releases oxytocin, the body’s “safety and bonding” hormone, reducing fear and anxiety.
4. Slow, Intuitive Movement (Returning to Flow & Ease)
When to use it: If your body feels tight, stiff, or frozen in fear.
How to do it:
Put on soft, instrumental music.
Begin by rolling your shoulders, swaying your hips, or stretching gently.
Let your body move in circles, waves, and spirals.
Follow what feels good—this is not about “dancing,” but about releasing tension through movement.
Why it works: Moving in fluid, organic shapes interrupts stress patterns and reminds the body of its natural rhythm and flow.
5. Humming, Chanting or Toning (Activating the Nervous System’s Relaxation Response)
When to use it: If your thoughts feel overwhelming and you need a quick reset.
How to do it:
Take a deep inhale through your nose.
As you exhale, make a long “mmmm” or “om” sound.
Feel the vibration in your chest and throat.
Repeat for 1-3 minutes.
Why it works: Humming stimulates the vagus nerve, shifting the body into relaxation mode. It also helps calm racing thoughts by bringing attention to sound and vibration.
A Quick Somatic Ritual for Anxiety
Try this 5-minute practice when you’re feeling anxious:
Shake it out for 30 seconds
Take 3 sighing breaths
Place a hand on your heart & belly and repeat: "I am safe. I am here."
Move gently for a few moments
End with 1-2 deep hums
Even a few minutes of somatic practice can reset your entire state of being.
Your Body Remembers the Way Home
Anxiety pulls us into the mind, but the body always holds the medicine. When we reconnect with movement, breath, sound, and sensation, we return to our natural state of ease, presence and self-trust.
If you’re ready to explore these practices in a deeper, more personal way, I invite you to book a free discovery call with me. Together, we’ll uncover what your body is trying to communicate with you, and how somatic mind-body coaching can help you move from stress to embodied calm.
Your body holds the wisdom. Let’s listen together. Schedule your call today.
