Do you ever feel like your mind is racing ahead while your body is stuck in stress mode? You’re not alone, but the good news is that there are tools to help.
Somatic mindfulness exercises can help bring your mind and body back into balance through a combination of mindfulness and somatic techniques, or body-based practices that help raise awareness of physical sensations (1). By bringing greater attention to the present moment through your current mental and bodily states, somatic mindfulness can provide a more holistic approach to improving your everyday well-being.
This article explores how somatic mindfulness works, the benefits it can offer, and simple exercises you can start practicing today.
Calming somatic mindfulness exercises are practices that help you reconnect with your body and feel more grounded in the present moment (1, 2). They’re designed to create a sense of safety, ease, and balance, especially when stress or worry starts to build (2).
These exercises often combine elements of gentle movement, mind-body awareness, and mindfulness (1, 3). Unlike traditional mindfulness meditation, which focuses mainly on inner thoughts and beliefs, somatic mindfulness encourages you to tune into subtle bodily cues that arise as a way to stay present and release stress (1).
Many people find these techniques to be particularly helpful during times of burnout, stress, or emotional overwhelm because they offer something more concrete: a physical pathway to process emotions, rather than trying to think your way through them.
As always, it’s a good idea to check in with your healthcare provider before you start any new wellness practice to make sure it’s right for your health needs and goals, particularly if you’re managing medical or mental health concerns.
Somatic mindfulness works by helping you tune into the physical signals your body sends when you’re stressed, overwhelmed, or carrying emotional tension (2).
When something difficult happens, your body often “stores” the experience – maybe in the form of tight shoulders, a clenched jaw, shakiness, or shallow breathing (4). By gently noticing these sensations, you start building body awareness and help activate the parasympathetic nervous system, or the body’s “rest and digest” response (5, 24).
This helps counter the “fight or flight” response, which is the state your body shifts into during moments of stress, fear, or overwhelm (1). When you stay in fight-or-flight mode for too long, it can leave you feeling tense, jumpy, or emotionally drained (6).
Somatic mindfulness exercises can help guide your body out of that heightened state, helping you stay grounded and recognize your present needs more clearly (1).
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While many aspects of mindfulness and somatic practices have crossover, they differ based on some key components:
Together, these two approaches create somatic mindfulness, or a body-based way of staying present by tuning into what your body is signaling in real time.
Somatic mindfulness encompasses a wide range of practices, from meditation and deep breathing to body scanning, yoga, and Pilates (9, 10).
One simple example is pausing for a moment to sit quietly and notice what’s happening in your body (11). As you tune in, you may become aware of:
Rather than trying to fix or change anything, simply observe how your body feels. Breathe slowly and allow any sensations to shift naturally without any judgment or self-criticism.
This simple act of noticing helps retrain your brain to respond to stress with curiosity rather than reactivity, which makes it easier to stay grounded, present, and aware of what your body is communicating.
Read more: How to Do Somatic Yoga: What You Need to Know Before Getting Started
Somatic mindfulness often acts as an umbrella term, encompassing a variety of techniques and exercises that help you reconnect your mind with your body (11). That being said, there are many different elements used in these practices, which may include:
Many somatic mindfulness exercises for mental health blend these components, from meditation breathing techniques to simple body awareness activities for adults. It’s completely normal to experiment with a few approaches before something clicks, so give yourself space to explore what feels most supportive for your needs and goals.
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Somatic mindfulness exercises can be powerful tools for grounding your mind and body in the present, especially during moments of stress or overwhelm. These practices are simple, accessible, and can be done at home without any equipment.
Below are three examples of somatic mindfulness exercises for adults that can help you reconnect with your body in a calm, steady way.
5-4-3-2-1 Sensory Grounding
If you’ve ever noticed your mind wandering or struggling to stay in the present moment, or if you’re feeling like a panic attack may arise, grounding techniques may help anchor your awareness (14). When this happens, try this easy sensory grounding exercise:
Why this helps: Sensory grounding helps steady your nervous system and interrupts spiraling thoughts, which makes it easier to feel centered and present (13, 14).
Progressive Muscle Relaxation
Progressive muscle relaxation is a technique that involves gradually tensing and relaxing various muscles in the body to release tension while promoting a sense of relaxation and ease (15). Here’s how to do a basic progressive muscle relaxation exercise:
Why this works: This practice helps relax both the mind and body while promoting a greater sense of calm, ease, and emotional balance (16).
Somatic Breath Wave
Somatic breathing techniques help connect your breath with gentle body awareness, offering a helpful reset for when emotions start to feel intense or overwhelming (17). Next time you’re feeling stressed, try this somatic breath wave exercise:
Why this works: This slow, rhythmic style of breathing helps steady your emotions, anchor you in the present, and create space to think more clearly and calmly (17).
Somatic mindfulness can be a helpful tool for supporting mental well-being, particularly when talking about your emotions alone doesn’t feel like enough.
For example, somatic mindfulness exercises for anxiety can help slow racing thoughts and ease the physical tension that often comes with panic, worry, or overwhelm (18). Similarly, somatic exercises to release trauma work by gently letting go of stored tension and creating a sense of restored safety through both the mind and body (19, 20).
However, it’s important to keep in mind that somatic mindfulness exercises for mental health aren’t a cure-all. They work best together with professional support, so always consult a qualified mental health provider before you try any new wellness practice.
Read more: Somatic Resourcing: How It Works, Key Benefits, and How to Get Started
Neuro-somatic mindfulness is a body-based approach to meditation developed by Dr. Fleet Maull to improve emotional regulation, quality of life, and overall well-being (21). It combines traditional mindfulness principles with gentle somatic awareness practices to help you tune in to physical sensations and understand your body’s needs. However, it’s not a substitute for professional guidance, particularly if you’re navigating complex emotional wounds, trauma, or other mental health concerns. Mindfulness and meditation are closely related, but neither is “better” than the other. Mindfulness is the practice of present-moment awareness, while meditation is a more structured approach that often includes aspects of mindfulness (7, 22). Both are valuable, but mindfulness can be applied anytime – not just during a formal meditation session. For example, taking a walk or eating a meal can be performed as an exercise in mindfulness. No, chakra meditation isn’t the same as mindfulness – it’s a form of meditation that focuses on balancing the energy centers within the body, which is rooted in ancient spiritual traditions (25). Somatic tracking is a mindfulness-based practice where you observe uncomfortable physical sensations. It’s often used as a pain management tool. It helps you notice physical sensations in a safer lens, teaching your brain how to process bodily cues through a safer lens, which can be particularly beneficial for those who are dealing with chronic pain (23). Due to its specialized focus, it’s best practiced alongside professional guidance.Frequently Asked Questions
What is neuro-somatic mindfulness?
Is mindfulness better than meditation?
Is chakra meditation the same as mindfulness?
Is somatic tracking mindfulness?
Somatic mindfulness exercises offer a simple yet powerful way to reconnect with your mind and body, supporting both mental and physical well-being. The best part? You can practice them anytime, anywhere, which makes it easy to fit mindfulness into your routine.
So, whenever you’re feeling overwhelmed, tense, or disconnected from your mind and body, think back to these techniques to help you pause, recenter, and restore balance.
For more mindfulness tips and somatic resources, check out the BetterMe app, a wellness hub that’s designed to support you on your journey to greater well-being.
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