Unlocking Calm: Evidence-Based Somatic Exercises for Managing Nervous System Dysregulation
In our fast-paced world, nervous system dysregulation is common and often the root of chronic stress, anxiety, and burnout. When our nervous system is dysregulated, we feel out of sync, on edge, or even stuck in a state of low energy or overwhelm. Learning how to regulate our nervous system through somatic exercises — techniques rooted in working with the body — can transform our experience of the world. Evidence-based somatic practices are a powerful way to reconnect with ourselves, reset our inner balance, and build resilience. Here’s a closer look at how you can use these techniques to move from dysregulation to a place of inner calm and groundedness.
Understanding Nervous System Regulation
The nervous system, a vast and intricate network within our bodies, operates like a control centre for our emotions and responses to life. It comprises the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) systems, as well as the often-overlooked social engagement system. When we experience stress or trauma, our nervous system can become stuck in a state of dysregulation, often vacillating between hyper-arousal (overstimulation) and hypo-arousal (shutdown).
Somatic therapy practitioners like Sarah Baldwin highlight that moving beyond this dysregulation requires a shift from intellectualising our experiences to actually feeling into our bodies. In other words, instead of just "thinking" our way to calm, we need to “work with the body” to change how we experience the world. This is where evidence-based somatic exercises come into play, offering effective techniques to release tension, find grounding, and re-establish a felt sense of safety.
Evidence-Based Somatic Exercises for Nervous System Regulation
Grounding Techniques
Grounding exercises are essential for reconnecting with the present moment and establishing a sense of safety within the body. One evidence-based grounding technique is the 5-4-3-2-1 exercise, which uses the senses to bring awareness back to the present. Here's how it works:
Identify 5 things you can see around you.
Name 4 things you can feel (such as the texture of your clothing or the surface beneath you).
Notice 3 things you can hear.
Recognise 2 things you can smell.
Find 1 thing you can taste.
Research supports grounding as a way to interrupt patterns of anxiety and bring the nervous system back to a regulated state.
2. Diaphragmatic Breathing
Diaphragmatic, or "belly" breathing, is one of the most well-studied techniques for calming the autonomic nervous system. When we breathe deeply, we stimulate the vagus nerve, which helps activate the parasympathetic system, calming our fight-or-flight response. To practice:
Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your belly.
Inhale slowly through your nose, allowing your belly to expand.
Exhale gently, feeling the belly soften and the air release.
Practising diaphragmatic breathing for just five minutes a day has been shown to reduce symptoms of anxiety and improve overall well-being.
3. Orienting Exercises
Orienting is a somatic practice where we engage our awareness with the environment around us, which can signal safety to the nervous system. Often used in trauma therapy, orienting helps us realise that we’re in a safe space rather than in a past, triggering moment.
Start by taking a slow look around the room.
Notice colours, textures, shapes, and light.
Remind yourself that you are safe here and now.
Orienting exercises can effectively interrupt a state of hyper-arousal, promoting a sense of calm and grounding.
4. Progressive Muscle Relaxation (PMR)
Progressive Muscle Relaxation (PMR) is an evidence-based somatic technique for releasing physical tension. Tension often builds up as part of the body's response to stress, and PMR helps reduce it systematically.
Begin at your feet, contracting and relaxing each muscle group as you work your way up to your head.
Hold each contraction for a few seconds, then release, noticing the difference in sensation.
Research indicates that PMR can significantly lower cortisol levels (a key stress hormone), aiding in nervous system regulation and providing a quick way to calm the mind and body.
5. Self-Soothing Touch
Self-soothing touch is a simple yet powerful somatic intervention, using touch to signal safety and care to our nervous system. This technique is especially helpful when we feel a sense of loneliness or fear.
Place one hand over your heart and another on your belly, or gently cradle your own arms.
Take a few deep breaths, focusing on the warmth and weight of your hands.
Studies show that self-touch can increase oxytocin (the "love hormone") and help ease feelings of anxiety. This technique supports both the social engagement system and the parasympathetic response, bringing the nervous system back to balance.
Why Somatic Exercises Matter
Nervous system dysregulation is not something we can simply “talk” ourselves out of. When we’re stuck in cycles of stress, trauma, or burnout, we need more than mindfulness alone — we need embodied practices that help us shift our experience at a physiological level. Evidence-based somatic exercises are foundational in any journey towards healing, allowing us to reconnect with our own bodies and move through the world with greater ease.
While we can certainly benefit from therapy and support for nervous system regulation, these somatic techniques can be practised daily as part of a self-care routine. With each practice, you’re creating a new experience for your body, building resilience, and paving the way for more peace, presence, and well-being in your life. By integrating these exercises, you’re not only managing dysregulation in the moment but also rewiring your nervous system to respond more calmly to stress over time.
