The word "somatics," from the Greek word σῶμα, or “body,” is a field of study defined in 1976 by philosopher and educator Thomas Hanna. It applies to a therapeutic approach to activating factors such as stress and trauma that uses physical feedback versus thought, performance and results. In short, somatic techniques such as movement, breathwork, bodywork, and even prayer provide a means by which we can survey the internal self, tune into to signals that the body is communicating around pain, imbalance and discomfort, and calm our nervous system by soothing our brain’s perception of danger. Over time, somatics allow us to self-regulate through the creation of an internal structure, or “home base,” that we can come back to as needed.
Below are six simple exercises that can help you calm down quickly by reframing and rewiring the mind-body connection:
The Butterfly Hug
Somewhat similar to tapping, this is a self-administered Bilateral Stimulation that helps you process activating thoughts or events. Originally created to be used with EMDR therapy, it can easily be applied as a self-soothing standalone tool. There are a few ways to do it, but the most simple involves crossing your arms across your chest as if you are hugging yourself, your right hand on your upper left arm, and your left hand on your upper right arm. Then, lightly close your eyes (or lower them, if that feels more safe), and tap your upper arms, alternating between left and right in a steady rhythm. Don’t forget to breathe!
Caress Yourself
I remember a teacher scolding me on numerous occasions for spacing out and caressing my forearm during class. I’ve loved doing this for years (you can’t stop me, you chemistry class meanie!) but only recently learned that this is actually a legit and easy way to calm ourselves down. Pick a spot that feels good on your wrist, upper arm, inner forearm, thigh, chest and lightly run your fingertips or fingernails up and down, across or around. Beware, though, it can make you sleepy.
Makarasana or Crocodile Pose
This restorative yoga pose is done by lying on the floor on your stomach, stacking your forearms (with or without a blanket or block for extra support), then resting your forehead on your wrists or prop. From there, allow your body to totally relax into the floor beneath you and focus on taking deep, circular breaths, expanding fully into the abdomen, pelvis, back and rib cage.
Similarly, alchemical embodiment facilitator Nicole Nardone recommends kidney breathing. “One of my favorite practices when stressed or overextended is kidney breathing. Strong kidney energy allows a deep sense of peace and ample vitality. To do this, lie on your back with the soles of the feet on the floor. Gently round your lower spine into the ground by pressing into your feet. Keep the heart and chest relaxed and soft. Place the palms on the kidneys, on the low back near the last floating rib. Inhale into the kidneys, feeling the low back expand and press into the earth or your hands. Feel the warmth of your hands. Imagine dark blue light soaking each kidney. Exhale and imagine that light pressing deeply into the kidneys, peace permeating every cell.”
Soft Pressure
Writer, mindset and wellness coach Jessica Kerwin Jenkins suggests, “When dealing with a lot of volatility, internal or external, I like using soft pressure as a quick decelerant. You just ball up a scarf, sweater or towel, or grab a throw-pillow, and press into areas of the body where you are feeling tension. If you don’t know where to press, just see what feels good—sternum, belly, covering the face—these areas absorb a lot of energy during the day, interfacing with others, and the tension can get built up. As with a weighted blanket, applying soft pressure can relieve tension in the sympathetic nervous system almost instantly.”
Expand Your Vision
Kerwin also suggests this quick fix: “Sitting at a computer, and narrowing your pupillary distance in order to focus in on the screen, can put the nervous system into low-grade fight or flight mode. If you think about it, mammals would only enter this silent, still and focussed state when hunting or being hunted as prey. It’s a little stressful! Allowing your vision to open out into your peripheral, panoramic capacities can signal safety to the brain and allow you to relax. (And, of course, it’s a good break for your eyes, too.)”
Yoga
Somatic teacher and WellSet Instructor Janet Dehart recommends the following yoga-sequence to cycle, ground and direct energy:
Cycling Energy
Arms up with inhale, arms down with exhale.
Forward fold with exhale.
Halfway lift upper body with inhale.
Release spine and neck all the way down, stretch hamstrings.
Grounding Energy
Drop hips to squat.
On inhale stand up.
Hands to hips, step back for a lunge. Repeat for both sides.
Somatic Healing