Stress is something we all feel. However, did you know that your body often remembers stress even after your mind forgets it? This is why you might feel a tight chest or a heavy heart even on a “good” day. Today, we are going to talk about a trending and powerful way to fix this: 5 Somatic exercises for stress relief.
What Are Somatic Exercises?
To put it simply, “soma” means the body. Therefore, somatic exercises are movements that help you connect with your internal physical sensations. Unlike a typical gym workout, these are not about burning calories or building big muscles. Instead, they are about “feeling” your way back to peace.
Many women today live in a state of “high alert.” You might be managing a business, a home, or a busy career. Consequently, your nervous system stays stuck in “fight or flight” mode. Somatic exercises act like a reset button for your brain. By moving your body in specific ways, you tell your brain that you are safe.
Why Somatic Healing is Trending in 2026?
You may have noticed more people talking about “nervous system regulation.” This is because we are realizing that talking about stress isn’t always enough. Sometimes, you need to move the stress out of your physical being.
By focusing on somatic health, you are providing a holistic solution that covers both mental and physical wellness.
How Stress Lives in Your Body
Before we dive into the exercises, let’s understand the “why.” When you experience a stressful event, your body produces cortisol and adrenaline. In nature, you would use that energy to run away from a threat. But in modern life, we usually just sit at our desks and “absorb” the stress.
As a result, that energy gets trapped. It shows up as:
- Chronic neck and shoulder pain.
- A tight jaw (grinding your teeth at night).
- Digestive issues or a “knotted” stomach.
- Shallow breathing.
Somatic exercises help “flush” these physical leftovers out of your system resulting in nervous system regulation..
The Benefits of Somatic Exercises for Stress Relief for Women
Women often carry a unique kind of stress. We juggle many roles. Furthermore, we tend to store a lot of emotional tension in our hips and pelvic area. How to release stored stress? But first you need to know that using somatic movements can lead to:
- Better Sleep: By calming the nerves before bed.
- More Energy: Because your body isn’t wasting energy staying “tight.”
- Improved Mood: Movement releases natural “feel-good” chemicals.
- Clearer Thinking: A calm body leads to a calm mind.
5 Somatic Exercises for Stress Relief to Try Today
How to release stored stress? You do not need special equipment for these. You only need a quiet space and a few minutes of your time.
1. The Vagus Nerve Reset
The vagus nerve is the longest nerve in your body. It acts like a highway between your brain and your heart. When this nerve is happy, you feel calm. This way it’s easy to regulate your nervous system.
• How to do it: Sit comfortably. Interlace your fingers and place them behind your head. Keep your head facing forward. Now, move only your eyes to the right. Look as far as you can without turning your head. Stay there until you feel a need to swallow, yawn, or sigh.
• Why it works: This simple eye movement sends a direct signal to your brain to relax the muscles in your neck and chest.
2. Body Shaking (The “Stress Release”)
How to release stored stress? Animals in the wild shake their bodies after a scary event. Humans have forgotten how to do this, but it is incredibly effective.
• How to do it: Stand up with your feet apart. Start by shaking your hands. Then, let the shaking move up to your arms and shoulders. Finally, bounce gently on your heels so your whole body vibrates. Do this for two minutes.
• Why it works: Shaking literally breaks up the physical tension in your muscles. It is the fastest way to get out of a “frozen” state.
3. The Butterfly Hug
This is a wonderful exercise for when you feel anxious or overwhelmed. This can regulate your nervous system.
• How to do it: Cross your arms over your chest. Your right hand should be on your left shoulder, and your left hand on your right shoulder. Slowly and gently, tap your shoulders one at a time. It should feel like the wings of a butterfly flapping. Breathe deeply as you do this.
• Why it works: This is called “bilateral stimulation.” It helps both sides of your brain work together to process emotions.
4. Pelvic Tilts and Hip Circles
As mentioned before, women store a lot of stress in their hips.
• How to do it: Stand up or lie on your back. Slowly circle your hips as if you are using a hula-hoop. Move as slowly as possible. Focus on how the movement feels in your lower back.
• Why it works: These movements release the psoas muscle, which is often called the “muscle of the soul” because it reacts so strongly to stress.
5. Conscious Sighing
Sometimes, the best 5 Somatic Exercises for Stress Relief is the one involving your breath.
• How to do it: Take a deep breath in through your nose. As you exhale, make a loud “HAAAA” sound. Let your shoulders drop as you do it. Repeat this five times.
• Why it works: Making a sound during your exhale vibrates the vocal cords, which again stimulates that helpful vagus nerve.
Creating Your Somatic Routine to Regulate your Nervous System
You do not have to do these for an hour. In fact, just five minutes a day can change your life.
- Morning: Start with a gentle body shake to “wake up” your nervous system.
- Mid-day: Use the Butterfly Hug if you feel stressed at work.
- Evening: Do the Vagus Nerve Reset to help you fall asleep faster.
Why Somatic Exercises for Stress Relief Matters for Your Lifestyle
At Still She Glows, we believe in glowing from the inside out. Real beauty and health come from a body that feels safe and relaxed. When you manage your stress through somatic exercises, you aren’t just helping your mind. You are improving your skin, your digestion, and your overall glow.
Don’t forget to watch this video on How to Regulate your Nervous System
FAQ: Somatic Exercises for Stress Relief
Q: What is the difference between Yoga and Somatic Exercises for Stress Relief?
While they look similar, the focus is different. Yoga often focuses on achieving a specific “pose” or stretch. In contrast, somatic exercises focus entirely on the internal feeling and the release of the nervous system. There is no “perfect” way to look while doing them.
Q: Can beginners do somatic exercises?
Yes, absolutely. In fact, these are perfect for beginners. They are very gentle and require no flexibility or strength. You just need to be able to breathe and move slowly.
Q: How long does it take to see results?
Most people feel a sense of “lightness” or calm immediately after the first session. However, for long-term nervous system health, it is best to practice them daily. To regulate your nervous system you should do it for at least two weeks.
Final Thoughts
Stress is a part of life, but it doesn’t have to stay in your body. How to release stored stress? By using these 5 somatic exercises for stress relief, you are taking a big step toward a healthier, happier you. Remember to be patient with yourself and regulate your nervous system. Healing takes time, but your body knows exactly what to do.
Image Credit: Pexels
Discover more from
Subscribe to get the latest posts sent to your email.
