Do you ever feel overwhelmed by stress, anxious, or just out of sync with your body? Many of us do, and that’s where somatic practices for nervous system regulation come in. These mind-body techniques help us reconnect with our physical selves, calm the mind, and find balance. By tuning into your body’s natural wisdom, you can regulate your nervous system, relieve stress, and improve both emotional and physical well-being.
In this post, I’ll introduce three simple somatic practices you can start using today to help regulate your nervous system and bring more ease into your life.
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Core Principles of Somatic Work
Somatic work is grounded in key principles: compassion, non-judgment, presence, and embodiment. When we practice somatic techniques, we aim to get out of our heads and back into our bodies. This means paying attention to the sensations we experience, welcoming all emotions without judgment—whether it’s frustration, joy, sadness, or anger—and honoring whatever comes up.
The core idea is to approach our experiences with acceptance and curiosity, which allows us to reconnect with our bodies and heal from within. With that in mind, let’s dive into three somatic practices you can begin using today to regulate your nervous system.
3 Somatic Practices for Nervous System Regulation
Practice 1 – Authentic Movement
Authentic movement can be anything you want it to be—moving your body freely in all directions. Your arms, your legs—there’s no right or wrong here. You can create fluid motions and allow yourself to free flow. You can also walk, move, or dance, doing whatever your body needs at the moment. The key is to be present, in tune, and notice what comes up for you.
Practice 2 – Body Drumming
To begin body drumming, start by tapping your legs back and forth. Then, cross over your chest, tapping back and forth again. Afterward, add a snap with each hand and repeat the pattern. This requires some coordination, but as you become more comfortable, you can increase the speed and create your own rhythm, your own “drumming” in the body. Be sure to sit with it, notice it, and remain present throughout the experience.
Practice 3 – Body Mapping
Body mapping involves sitting quietly for a moment (one or two minutes), then tuning in to your body. Have a pen and paper ready, along with some markers or colors. As you sit with your sensations, map them onto the paper. You can use colors, patterns, or whatever visual expression feels right to represent your emotions and sensations. This practice can be especially helpful if you struggle to identify your emotions, as you can express them through colors, lines, and movements that resonate with you.
Body mapping is also great for those who find it challenging to sit still, as it offers an expressive outlet for the body’s experiences.
What to Consider When Doing Somatic Practices
When practicing these somatic techniques, it’s important to ensure you’re in a safe and supportive environment. Somatic practices can sometimes bring up deep emotions, so having a sense of safety—both physically and emotionally—is key to the healing process. Always approach your practice with an open heart and a non-judgmental attitude, welcoming whatever arises.
Share Your Experience
I’d love to hear your comments and thoughts on these practices—what you experienced and how they felt for you.
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Other things that might interest you:
2 Somatic Practices for Overwhelm
Somatic Exercise for Anger and Fear
3 Somatic Exercises to Get You Out of Your Head Into Your Body
