simple somatic practices to support stress relief each day
- Jan 15
- 5 min read
I used to think stress lived mostly in my thoughts. That if I could just think differently, organise better, or stay on top of everything, my body would eventually settle. But my body kept telling a different story. There was tight shoulders, a clenched jaw, stomach pain and relentless fatigue.
It took years for me to understand that stress is not just something we experience emotionally or mentally. It is something the body carries. And unless the body is included in the process, stress often has nowhere to go.
Somatic practices changed that for me. Not all at once and definitely not dramatically. But slowly, consistently, in ways that felt doable even on days when I was exhausted or overwhelmed.
Stress is a natural response. It is the body doing its job. When we experience pressure, uncertainty, emotional strain or threat, the nervous system shifts into protection. Muscles tighten. Breath becomes shallow. Attention narrows. This is biology. The issue is when stress has no completion. When the body stays in that state without opportunities to discharge, settle or return to balance.
This is where somatic practices come in. They work with the body rather than over it. They help the nervous system release stored tension and move out of survival responses in small safe increments. And they don't need to be complicated or time consuming to be effective.
One of the most accessible somatic practices is conscious orientation. Stress pulls our attention inward toward threat and rumination. Orientation gently brings awareness back to the present environment. This can be as simple as pausing and slowly looking around the room, naming what you can see. Letting your eyes land on neutral or pleasant objects. Feeling your feet on the ground. Noticing the support of the chair or floor beneath you. This tells the nervous system that you are here and that in this moment, there is no immediate danger. It is a subtle shift but over time it helps interrupt chronic stress patterns.
Breath is another powerful entry point, but not through forcing deep breathing or strict techniques. Stress often restricts the natural movement of the breath. A somatic approach invites awareness first. Notice where your breath is moving easily and where it feels held. Place a hand on the area that feels tight and allow the breath to meet it without pushing. Even a few slow breaths with attention on sensation rather than control can signal safety to the body. The goal is not perfect breathing. It is responsive breathing.
Gentle movement is also a big part here. Stress often results in immobilisation. The body braces and holds. Introducing small intuitive movements helps restore a sense of choice and agency. This might look like rolling your shoulders, stretching your neck, swaying side to side, or standing and shaking out your arms and legs. There is no script just let the body lead. Notice what feels relieving rather than what looks correct. Movement helps complete stress responses that were interrupted or suppressed.
Grounding through touch is another daily practice that can be deeply regulating. Stress can create a sense of disconnection from the body. Using touch helps bring awareness back into physical presence. This could be placing a hand on your chest or belly, pressing your feet firmly into the floor, or gently squeezing your arms or legs. Touch provides clear sensory input that supports nervous system regulation. It reminds the body of its boundaries and its safety in space.
Sound and vocalisation can also help release stress. When we are under pressure, we often hold our breath and suppress sound. Allowing gentle humming, sighing or even speaking out loud can stimulate the vagus nerve and support regulation. This does not need to be loud or performative. Even a low hum while breathing out can create a sense of internal settling. Sound allows energy to move rather than remain stuck.
Another often overlooked somatic practice is completing micro impulses. Stress frequently interrupts natural impulses like stretching, yawning, changing position or resting. We ignore these signals in order to keep going. Over time, this builds tension. Begin noticing these small impulses and allowing them when possible. If you feel the urge to stretch, do it. If you need to change posture, respond. These moments of completion help prevent stress from accumulating.
Pendulation is a somatic concept that can be used simply in daily life. It involves gently moving attention between areas of tension and areas of ease. When stress feels intense, focusing only on discomfort can be overwhelming. Instead, notice a part of your body that feels neutral or okay. It might be your hands, feet or back. Spend a few breaths there. Then briefly bring attention to the stressed area. Then back to ease. This teaches the nervous system that it can move between states rather than being stuck. It builds capacity without forcing release.
Daily rhythm also plays a role in stress regulation. The body responds well to predictability and transitions. Creating small rituals around waking, meals, movement and rest helps anchor the nervous system. This does not require rigid routines. It can be as simple as stepping outside for a few minutes each morning, pausing before meals, or stretching before bed. These signals help the body orient to time and reduce background stress.
It is important to understand that somatic practices aren't about eliminating stress completely. Stress is part of life. These practices are about helping the body process stress as it arises so it does not become stored or chronic. They are about building a relationship with your body where signals are noticed and respected rather than overridden.
Many people approach stress management from the neck up. They try to think their way out of it. While insight can be valuable, it often isn't enough on its own. The body needs experience. It needs moments of safety, movement, connection and completion to truly shift out of survival states.
If you have a history of trauma, these practices can be especially supportive when approached slowly. Trauma sensitises the nervous system. Pushing too hard or expecting immediate relief can backfire. Consistency matters more than intensity. Even brief moments of somatic awareness throughout the day can create meaningful change over time.
There is no correct way to do this work. What matters is curiosity and compassion. Some days your body will respond quickly. Other days it may feel resistant or flat. That does not mean you are failing. It means your nervous system is doing what it learned to do. Somatic practices offer it new options.
I often remind clients that the body is not the enemy in stress. It is the messenger. When we listen and respond rather than ignore or override, stress becomes something that can move through rather than stay lodged within us.
At the end of the day, releasing stress is not about adding more to your to-do list. It is about relating differently to your internal experience. It is about noticing when the body is asking for support and meeting it with presence instead of pressure.
You don't need to overhaul your life to begin. Start with one moment. One breath. One movement. One pause where you let your body know it does not have to carry everything alone.
Over time, those moments add up. And slowly, the body learns that stress does not have to be permanent. It can rise, move, and settle again.
With love & support,
Shorina | Mindful Soul Collective
Holistic Counsellor, Wellbeing Coach & Business Mentor
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