The somatic practices that successful women don’t talk about
Here’s the truth nobody tells you about designing a better life: you can have the vision board, the goals, the plan—but if your body is stuck in stress mode, you won’t have the energy to execute. You’re trying to build a business, get your body right, create routines that actually work, and become the woman who has it all together. But your nervous system is sabotaging you every step of the way.
You know that feeling when your shoulders are permanently up by your ears, and your jaw is clenched without you even realizing it? When you can’t remember the last time you took a full, deep breath? That was me—trying to build something better while my body kept me small and stuck.
The thing is, you’re not meant to just survive your days. You’re meant to design a life you’re actually excited about. But you can’t do that when you’re burnt out, anxious, and running on fumes.
That’s where somatic practices changed everything for me. They’re not complicated yoga flows or hour-long meditations—just simple, physical techniques you can do anywhere to shift from stressed to settled in minutes. These practices work with your body, not against it, to actually release the tension instead of just managing it.
If you’ve been feeling anxious, overwhelmed, or like your body won’t relax no matter what you try, these nine somatic practices will finally give you relief. This is what taking control actually looks like.
What are somatic practices, and why do they work?
Somatic practices are body-based techniques that help you release stress, regulate emotions, and calm your nervous system through physical movement and sensation. If you’re serious about designing a better life, you need your nervous system on your side. You can’t hustle your way to success if your body is constantly in survival mode.
These practices work because your body and brain are in constant communication. When you send physical signals of safety through somatic practices, your brain gets the message that it’s okay to relax and focus on growth instead of just survival.
Successful women know this: you can’t be productive, make good decisions, or show up powerfully when anxiety is driving the bus.
The 9 Somatic Practices That Actually Calm Your Body
Practice 1: The Physiological Sigh
This is the fastest somatic practice you can do—it takes 30 seconds and works immediately. Breathe in deeply through your nose, then take a second quick breath in before you’ve exhaled. Then let it all out slowly through your mouth with an audible sigh.
Repeat this 2-3 times whenever you feel stress rising. The double inhale expands your lungs fully, and the long exhale activates your vagus nerve, signaling your body to calm down. Want to dive deeper into breathwork? Here are 12 Benefits Of Breathwork That Can Transform Your Life
Must-have: Breathing exercise timer app, Breath work journal
Practice 2: Body Shaking and Tremoring
Animals instinctively shake after stressful events to discharge stress hormones—humans need to do this too. Stand up and gently shake your entire body for 2-5 minutes, letting your arms, legs, and torso move freely. This somatic practice helps release the physical tension that gets trapped when you’re chronically stressed.
Don’t worry about looking silly—this is one of the most powerful somatic practices for releasing stored anxiety. Let your body move however it wants to move.
Practice 3: Butterfly Hug (Bilateral Stimulation)
Cross your arms over your chest and place your hands on your shoulders. Alternately tap your shoulders slowly—left, right, left, right—for 1-2 minutes. This somatic practice uses bilateral stimulation to calm your nervous system and is especially helpful during moments of intense anxiety or overwhelm.
The alternating rhythm helps integrate the left and right hemispheres of your brain. You can also do this by tapping your thighs or crossing your arms and tapping your upper arms.
Practice 4: Humming or Vocal Toning
Your vagus nerve runs directly through your vocal cords, making this somatic practice incredibly effective for immediate calm. Hum, sing, or make low “om” sounds for 2-3 minutes. The vibration in your chest and throat directly activates your vagus nerve and shifts you into rest mode.
Don’t worry about sounding good—the physical vibration is what matters. You’ll feel the calming effect within a minute or two.
Shop now: Singing Bowl, Meditation Chimes, Tuning Fork
Practice 5: Cold Water Exposure
Splash cold water on your face or hold a cold compress on your forehead and cheekbones for 30 seconds. This somatic practice triggers the dive reflex, which immediately slows your heart rate and calms your nervous system. It’s one of the most effective somatic practices for stopping panic attacks or intense anxiety.
Keep it brief—you’re not trying to shock your system. Just enough cold to activate the calming response.
Must Have Essentials: Reusable Gel Ice Pack, Facial Ice Roller, Cooling Eye Mask
Practice 6: Grounding Through Your Feet
Stand barefoot on the ground (grass, dirt, or even your floor) and feel the contact between your feet and the earth. Press your feet down, lift your toes, and really feel the sensation. This somatic practice brings you into your body and out of your anxious thoughts.
Shift your weight from foot to foot slowly. Notice the pressure, temperature, and texture. This simple act of feeling your body in contact with the ground is incredibly grounding when everything feels chaotic.
Practice 7: Gentle Self-Holding (Havening)
Place your hands on your heart, stomach, or face with gentle pressure. Slowly stroke your arms from your shoulders to your hands, or cradle your face with both hands. This somatic practice releases oxytocin and signals safety to your nervous system through nurturing touch.
The key is slow, intentional, comforting touch—the kind you’d give someone you love. You’re literally showing your body that it’s safe and cared for.
Practice 8: Progressive Muscle Relaxation
Tense and release each muscle group in your body, starting with your toes and moving up to your face. Squeeze each area tight for 5 seconds, then completely release. This somatic practice helps you recognize where you’re holding tension and teaches your body what true relaxation feels like.
Most of us don’t realize how much tension we carry until we intentionally release it. This practice creates awareness and relief simultaneously.
Practice 9: Orienting and Slow Eye Movement
Slowly look around your environment, moving just your eyes from left to right and back again. Let your gaze rest on things that feel neutral or pleasant. This somatic practice helps your nervous system recognize that you’re safe in this moment by engaging your visual system.
The slow eye movement signals to your brain that you’re scanning for safety, not danger. Spend 2-3 minutes just slowly taking in your surroundings without judgment. Your environment affects how safe your nervous system feels—here are 9 Budget-Friendly Tips to Create a Healing Space at Home.
Creating Your Personal Somatic Practice Toolkit
You don’t need to do all nine somatic practices every time you feel stressed. Think of these as tools you can reach for depending on what you need. Feeling panicky? Try cold water or the physiological sigh. Can’t sleep? Use progressive muscle relaxation or humming.
Start by choosing one somatic practice that resonates most with you and do it daily for a week. Notice what shifts in your body and stress levels. Once it becomes familiar, add another practice to your toolkit.
Want to track which somatic practices work best for you? My Holistic Wellness Planner includes a mood and practice tracker so you can see patterns in what helps your body calm down most effectively.
The more you practice when you’re relatively calm, the easier these somatic practices will be to access when you’re actually stressed. You’re training your body to recognize and respond to safety signals.
Making Somatic Practices Part of Your Daily Life
The beauty of somatic practices is that they fit into your existing routine. Do the physiological sigh before meetings. Shake your body after work. Hum while you’re cooking dinner. Ground through your feet while you’re waiting in line.
Set reminders on your phone to check in with your body and use one somatic practice throughout the day. Morning, lunch, and before bed are great anchor points. Speaking of bedtime—your evening routine is the perfect time to practice these techniques. Here’s The 13-Step Formula to Reclaim Your Evening Routine.
Remember that somatic practices aren’t about perfection—they’re about connection. You’re reconnecting with your body, learning its signals, and giving it what it needs to feel safe.
Shop Now: Body Scan Meditation Guide, Somatic Therapy Workbook, Stress Relief Essential Oils
What Changes When You Practice Somatic Techniques
When you consistently use somatic practices, you create the foundation for everything you’re trying to build. Your baseline anxiety decreases, you sleep better, and you make clearer decisions—which means you can focus on your goals instead of being paralyzed by overthinking or stuck in fight-or-flight mode. Combine these somatic practices with these 18 Energy and Mood-Boosting Hacks for maximum impact.
Here’s what successful women understand: taking care of your nervous system isn’t self-care fluff—it’s strategic. You can’t show up confident, productive, and in control if your body is a stress ball. These somatic practices give you back the mental clarity and energy to actually design the life you’re dreaming about.
Most importantly, you’ll feel more capable of handling the challenges that come with building something better. Starting a business is scary. Changing your body takes discipline. Creating new routines requires consistency. Your regulated nervous system makes all of it possible instead of overwhelming.
Start Your Somatic Practice Today
Choose one somatic practice from this list and try it right now. Not later—right now. Take 2 minutes to shake your body, do the physiological sigh, or ground through your feet. This is what taking control of your life looks like—one intentional practice at a time.
You’re not meant to live an ordinary, unfulfilling life. You’re meant to build something extraordinary—whether that’s a thriving business, a body you’re proud of, or routines that actually serve you. But you can’t do any of that if stress is running the show.
Your body has been waiting for you to take charge. These somatic practices are your first step toward becoming the woman who designs her life instead of just surviving it. Start now.
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