SOMATIC EXERCISE

Somatic Exercise for Anger and Fear


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by Arianne Missimer

Somatic feedback is the invaluable information our body provides through physical sensations and feelings. It is a profound source of insight into our emotions, yet understanding and effectively processing it can be a complex journey. To navigate this intricate web of somatic feedback and emotional intelligence, powerful self-practices can enhance your overall well-being.

In today’s practice, we’ll focus on a somatic exercise for anger and fear. This exercise can help you recognize and process these emotions through mindful movement.

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How to Perform The Somatic Exercise for Anger and Fear

Prepare

Stand with your feet hip-width apart. Optionally, close your eyes or gaze gently toward the ground to limit visual distractions. Take a moment to tune into your body. Notice any emotions, thoughts, or physical sensations. Do you feel any pain, discomfort, or tension?

Identify Emotions

Observe where you might experience fear, anxiety, or anger. It’s okay if you don’t identify specific emotions immediately; the practice itself can bring awareness.

Movement

Take a staggered stance, starting with your right foot forward. Inhale as you reach up, sinking into the front leg. Exhale, shifting weight onto the back leg, straightening it, and bringing your arms back. Repeat this motion: inhale, leaning forward into the front leg; exhale, shifting weight back. Start slowly, and increase the pace as you feel comfortable. Perform 5-10 repetitions on each side.

Reflect

After completing the movement, find a comfortable position to sit, either in a chair or on the ground, ensuring you feel supported and safe. With eyes open or closed, gently gaze towards the floor. Reflect on any changes. Do you feel any shifts in your emotions or physical sensations?

Key Takeaway

This is the beauty of somatics—realizing and reflecting on how your body may be holding on to some emotions and how you can begin to express them safely.

Check out all of our other vagus nerve and somatic exercises; we have lots.

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