Nervous System Practices – Somatic Therapy for Anxiety, Stress & Regulation

Feeling overwhelmed by anxiety or stress? Discover simple somatic therapy practices for nervous system regulation and natural breath awareness; anytime, anywhere.

Breath is one of the most direct ways we can support the nervous system. This short, guided Natural Breath Practice offers a gentle introduction to using body awareness for regulation and calm.

It isn’t a full therapy session, but it gives a simple sense of how somatic practices can help you notice, soften, and reconnect with your body.

Watch the Natural Breath Practice here

Grounding and other stress-regulation exercises are often described as simple techniques you can apply to calm your nervous system. Sometimes they are helpful. But it’s important to say this clearly: not every exercise works for every person, every time.

The aim of grounding is not to “do it right”. It’s to feel safer. If a particular exercise doesn’t help, feels overwhelming, or even increases distress, that doesn’t mean you’re failing. It means your nervous system may need something different at that moment. Often, feeling heard, understood, and met is what creates safety first, before any technique can land. This perspective is also articulated by trauma specialist Carolyn Spring.

For that reason, the exercises I share are gentle, invitational, and paced. You’re always encouraged to adapt them, pause them, or stop altogether if something doesn’t feel supportive. Listening to your body’s responses is part of regulation, not a barrier to it.

This (1 minute) short exercise reduces anxiety by changing your breathing, which helps you start to let go of tension & relax. This exercise also stimulates the vagus nerve (a nerve involved in regulating the nervous system).

Managing stress can improve your mental clarity, reduce overthinking, and make you feel safer in your body. Safe enough to face life’s challenges without seeking comfort from food, toxic relationships, or any other substance or behaviour.

Watch the hand/eye anxiety relief exercise video here

Grounding is one of the most effective nervous system exercises for anxiety and stress relief. In this guided somatic therapy practice, you’ll be given a tool for connecting with gravity, releasing tension, and feeling safer in your body, through simple breath and sound techniques, including the calming “fff” breath and a natural sigh of relief. This gentle grounding practice is suitable for anyone who wants to reset their nervous system, explore embodiment, or find a moment of rest in a busy day.

Watch the grounding practice video here

This exercise increases air in your chest and stimulates the vagus nerve. This signals your nervous system to relax.

Watch the blocked out breath stress reduction technique video here

Gently massaging the ear area can help reduce stress because the vagus nerve runs through here. Stroking this area gently can help calm you down by ctivating the parasympathetic nervous system. This promotes relaxation and reduces stress levels.

Watch the ear pulling calming video here

If you’d like to explore stress-regulation and grounding practices with spoken guidance, you can find a growing collection of short videos on my YouTube channel. These include grounding, breath, sound, and body-based practices designed to support safety and nervous-system regulation rather than push through discomfort.

Watch my Somatic Therapy & Grounding videos on YouTube:

Somatic Exercises for Anxiety, Trauma & Nervous System Regulation

If you’re seeking personalised strategies to manage anxiety, consider scheduling a session with Shelley, an experienced therapist. I’m here to support you on your journey to stress reduction.