Returning to Your Body: Simple Somatic Therapy Micropractices to Soothe Everyday Stress
Day-to-day life…it is actually a lot. Whether it's deadlines, relationship wobbles, doomscrolling, or just trying to figure out what’s for dinner (again), stress has this sneaky way of living in our bodies—even when our brains try to convince us we're "fine."
As a somatic psychotherapist, I’ve seen firsthand how powerful it is to shift our focus from thinking our way through stress to feeling our way through it. That’s where somatic micropractices come in.
These tiny, body-based tools are gentle, grounding, and can help us regulate our nervous systems in everyday moments—no yoga mat or meditation retreat required.
Let’s dive into some of my favorite somatic practices that you can do anytime, anywhere.
🌿 Why Somatic Tools Work
First, a quick why. Our bodies hold stories—stress, trauma, and emotions often live in the tissues long after the “event” has passed. The nervous system (that intricate dance between the sympathetic and parasympathetic branches) responds to overwhelm by preparing us to fight, flee, or freeze—even if the threat is just a snarky email or a loud coffee shop.
1. Grounding (a.k.a. Touching Earth)
Grounding helps bring you back into the present moment by connecting you to your body and the earth beneath you.
Try this:
Place both feet flat on the floor (bonus points if you can get outside and stand in grass, sand, or soil)
Press down gently and feel the support beneath you.
Say to yourself: “I’m here. I’m safe. The ground is holding me.”
You can add a little rock or sway from side to side to increase the feeling of contact and weight. This is amazing when your thoughts feel scattered or you're stuck in anxiety loops.
2. Orienting (Looking Around with Purpose)
Orienting is a subtle, yet powerful, way to let your body know it's safe by visually taking in your environment.
Try this:
Slowly turn your head left, then right.
Let your eyes gently scan the room, taking in shapes, colors, or light.
Look for something beautiful or comforting (like a plant or photo).
Let yourself land on it for a few seconds.
Your nervous system loves this because it signals that there’s no immediate danger—it’s a cue of safety.
3. Self-Touch (Tenderness, Not Tech-Neck)
Your own hands can be a powerful tool for self-regulation. Physical touch releases oxytocin—the “bonding hormone”—and reminds your system it’s not alone.
Try this:
Place one hand over your heart and one over your belly.
Take a slow breath and imagine warmth moving from your hands into your body.
You might say: “I’m here with you.”
Or try gently rubbing your arms, giving yourself a shoulder squeeze, or cradling your face with your palms.
4. Gentle Movement (Not a Workout, Just Wiggle It)
When emotions build up, we need to move them. This doesn’t mean an hour at the gym (unless that’s your thing). Small movements work wonders.
Try this:
Roll your shoulders forward and back.
Circle your wrists and ankles.
Sway your body like tall grass in the wind.
Movement helps energy flow and keeps stress from stagnating. Plus, it can feel so good!
5. Stretching (Like a Cat, Not a Pretzel)
Stretching elongates muscles and tissues that contract when we’re anxious or tense. It also signals the body: You’re allowed to take up space.
Try this:
Raise your arms overhead and reach like you're waking up in bed.
Open your chest and lift your gaze.
Try a gentle forward fold, letting your head hang heavy.
Even 30 seconds of stretching can unlock areas that are holding onto stress—especially the neck, hips, and jaw.
6. Shaking (Yes, Like Animals Do)
You know how dogs shake after a scary experience? That’s not just cute—it’s smart. Shaking is a natural way to release stress hormones and discharge stuck energy.
Try this:
Stand with your feet shoulder-width apart.
Start shaking your hands, then your arms, shoulders, and legs.
Let your body move in whatever way it wants.
Make sound if it feels good—sigh, hum, exhale with a “haaaa.”
Shaking can feel silly at first, but don’t knock it till you’ve tried it. It’s deeply regulating and surprisingly energizing.
🧘♀️ Building a Practice That Fits Your Life
Somatic micropractices don’t have to be a whole “thing.” You don’t need candles, mantras, or a perfect morning routine.
What you do need is a little willingness to pause, breathe, and listen to your body.
Here’s what I recommend:
Start with one practice that feels most accessible.
Try it for 30 seconds a day.
Notice how you feel before and after.
Be gentle with yourself.
Over time, these practices build up a reservoir of regulation. They help you bounce back from stress, deepen your self-trust, and reconnect with your own inner safety.
💛 Final Thoughts: Your Body is Not the Problem
If you’ve ever felt like your body betrays you when you’re anxious, emotional, or overwhelmed—please hear this: Your body is trying to protect you. It’s not broken. It just needs more tools, more kindness, and more connection.
Somatic practices are an invitation to come home to yourself—slowly, lovingly, one breath at a time.
So the next time you feel off-center, don’t just try to “think positive” or “push through.” Pause. Ground. Orient. Move. Touch. Shake. Stretch.
You’re allowed to feel. You’re allowed to be.
And your body? She’s been waiting for you.
With care,
Lauren🧡
